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 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)

TOOLS:

  • Pot(s), medium or large
  • Skillet/Pan, large (optional)
  • Cutting Board

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

Beans (Kidney):

  • 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

Tomatoes:

  • 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

Bell Peppers:

  • 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

Crimini Mushrooms:

  • 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

Onion:

  • 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

Garlic:

  • 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