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
- 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
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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