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.

Characteristics

TYPE: Lunch, Dinner
PREP TIME: < 15 mins from pre-cooked beans / < 45 mins from dry beans
SERVINGS: makes 4 - 6 servings

  • Vegan
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

  • 2 cups Organic Kidney Beans - or any other variety of beans, cooked
  • 2 cups Organic Frozen Corn (thawed)
  • 1 Organic Onion (large)
  • 1 bottle Organic Tomato Purée (~ 700mls/24oz glass jar)
  • ¼ cup of Organic Chili Powder
  • 1 tsp Unrefined 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)

TOOLS:

Preparation Steps

  1. 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.
  2. Begin to heat a thin layer of water in a large pan or skillet on low-medium heat.
  3. Peel the onion and dice, and add to the pan. If you are using garlic cloves do so at this time too.
  4. 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.
  5. 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.
  6. Turn off the heat, but keep the pan on a warm surface and stir in your corn, tomato sauce and spices.
  7. 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.
  8. Transfer a desired portion into bowl(s), garnish with optional greens and enjoy!

Meal Nutritional Benefits

Kidney Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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