When coming from whole, natural, plant foods, chili can make an optimally health, delicious and satisfying meal. This recipe offers healthy complex carbohydrates, fats and proteins, as well as a variety of micronutrients. It is naturally low in sodium, cholesterol free and high in fiber. It makes a great meal for those adhering to vegetarian or vegan diets, or anyone who wishes to improve their health by eating more plant-based.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins from pre-cooked beans / < 45 mins from dry beans
SERVINGS: makes 4 - 6 servings
- Refined Sugar-free
- 2 cups Organic Cooked Beans (any variety)
- 2 cups Organic Frozen Corn (thawed)
- 1 Organic Onion (large)
- 1 bottle Organic Tomato Purée (~ 700mls/24oz)
- ¼ cup of Chili Powder (organic)
- 1 tsp Unrefined Sea Salt or Himalayan Salt
Optional — Add any or all of the following:
- Organic Tomato(es)
- Organic Bell Pepper(s)
- Organic Mushrooms
- Organic Garlic Cloves
- Organic Black Pepper (to taste)
- Organic Cayenne Pepper (to taste)
- Organic Cumin or Garam Masala (~ 1 Tbsp)
- Fresh Organic Cilantro or Parsley (for garnish)
- Pot(s), medium or large
- Skillet/Pan, large (optional)
- Cutting Board
- If you are working with dry beans, pre-soak the beans for 12 - 24 hours. When ready to use, drain the water, rinse the beans, and fill with fresh water (more than enough to cover beans). Cover the bean pot, bring to a boil, and immediately lower the heat to simmer, and set timer for 45 minutes. If you are working with pre-cooked beans, start with step 2.
- Begin to heat a thin layer of water in a large pan or skillet on low-medium heat.
- Peel the onion and dice, and add to the pan. If you are using garlic cloves do so at this time too.
- If you are using mushrooms, clean and dice them and add to the pan. Cover the pan and set a timer to have them simmer for at least 10 minutes.
- If you are using tomatoes or bell peppers, wash, core and dice them and add to mushrooms after they have finished simmering for 10 minutes, for another 2 to 4 minutes, only to soften gently.
- Turn off the heat, but keep the pan on a warm surface and stir in your corn, tomato sauce and spices.
- When your beans are ready, mix them together with everything else in a large pot. Stir well, taste and adjust with more spices as needed to your liking.
- Transfer a desired portion into bowl(s), garnish with optional greens and enjoy!
Meal Nutritional Benefits
- Excellent source of protein and cholesterol lowering fiber
- good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
- help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
- enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
- for more information, visit the kidney beans detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- Great source of antioxidants
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- Adds a rich aroma to any meal
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control
- has anti-inflammatory, antibacterial and antiviral activity
- promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
Chili Pepper (powder):
- Adds a zesty taste to any meal
- good source of (in descending order): vitamin A, fiber, vitamin C, potassium and iron
- offers pain-reducing and inflammation-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
- boosts immunity, helps regulate weight, helps stop spread of prostate cancer, lowers risk of type 2 diabetes and enhances overall health
- for more information, visit the chili pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries