Three-bean Chili
Almost everyone loves a good bowl of chili. Nothing beats a hearty, steamy bowl of chilli on a cold day when you have a big appetite. I parooze many new blogs and sites on a daily basis and found so many variations to chili, some using pumpkin, balsamic vinegar, cocoa, cinnamon or beer. I don’t think you can really go wrong with a chili recipe. Add the beans you like, some veggies and spice it to your preference using savoury and/or sweet flavours creating a complex flavour that tastes SO SO GOOD. This chili is spicy (for me!), hearty and delicious. I found the cool basil and avocado nicely contrasted and mellowed the hot, spicy taste. This dish is very nourishing, protective and satisfying. It offers tons of fiber, complex carbs, protein, antioxidants, vitamins and minerals.
Almost everyone loves a good bowl of chili. Nothing beats a hearty, steamy bowl of chilli on a cold day when you have a big appetite. I parooze many new blogs and sites on a daily basis and found so many variations to chili, some using pumpkin, balsamic vinegar, cocoa, cinnamon or beer. I don’t think you can really go wrong with a chili recipe. Add the beans you like, some veggies and spice it to your preference using savoury and/or sweet flavours creating a complex flavour that tastes SO SO GOOD. This chili is spicy (for me!), hearty and delicious. I found the cool basil and avocado nicely contrasted and mellowed the hot, spicy taste. This dish is very nourishing, protective and satisfying. It offers tons of fiber, complex carbs, protein, antioxidants, vitamins and minerals.
Ingredients:
1 onion
5 garlic cloves
1 Tbsp coconut oil
1 tomato
2 celery stalks
1 carrot
3 ¼ cup kidney beans, cooked (or 2 organic cans)
1 ¾ cup black beans, cooked (or 1 organic can)
1 ¾ cup navy beans, cooked (or 1 organic can)
1 can diced tomatoes
2 Tbsp tomato paste
1 heaping Tbsp chilli powder
¼ tsp cayenne pepper
½ tsp cumin
½ tsp cocoa
1 ½ cup filtered water
1 tsp unrefined cane sugar
1 tsp Himalayan sea salt
Basil and avocado to top
1 onion
5 garlic cloves
1 Tbsp coconut oil
1 tomato
2 celery stalks
1 carrot
3 ¼ cup kidney beans, cooked (or 2 organic cans)
1 ¾ cup black beans, cooked (or 1 organic can)
1 ¾ cup navy beans, cooked (or 1 organic can)
1 can diced tomatoes
2 Tbsp tomato paste
1 heaping Tbsp chilli powder
¼ tsp cayenne pepper
½ tsp cumin
½ tsp cocoa
1 ½ cup filtered water
1 tsp unrefined cane sugar
1 tsp Himalayan sea salt
Basil and avocado to top
1. Heat the coconut oil in a pot at medium heat and cook the onion until golden, then add garlic and cook until fragrant (1 minute). Stir in tomato, celery, carrot, cayenne, cumin, cocoa and chilli powder and cook for about 5 minutes.
2. Add the cooked beans, diced tomatoes (and juice from the can), water and tomato paste. Bring to a boil, then simmer for 20 minutes, stirring occasionally.
3. Add the can sugar and salt. Simmer until thick (another 15 minutes).
4. Serves 4. Top with fresh basil and avocado.
Note: You can switch up the beans to ones you prefer, possibly chickpeas, pinto or black-eye peas. Cilantro would be a good topping to.
Enjoy!
2. Add the cooked beans, diced tomatoes (and juice from the can), water and tomato paste. Bring to a boil, then simmer for 20 minutes, stirring occasionally.
3. Add the can sugar and salt. Simmer until thick (another 15 minutes).
4. Serves 4. Top with fresh basil and avocado.
Note: You can switch up the beans to ones you prefer, possibly chickpeas, pinto or black-eye peas. Cilantro would be a good topping to.
Enjoy!
Whole Food Sneak Peak:
Kidney beans
Kidney beans are a very common bean. They are actually shaped like a kidney. They hold their dark red shape during cooking and absorb the surrounding flavours well. Kidney beans that are white in color are known as cannelloni beans.
Kidney beans, along with other common beans, are an excellent source of complex carbohydrates, fiber and protein. They are a very good source of folic acid and molybdenum. They are also a good source of phosphorus, iron, protein, magnesium, manganese and potassium.
The high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal and helps lower cholesterol. They contribute to heart health not only because of their fiber, but because they supply a significant amount of antioxidants, folic acid, vitamin B6 and magnesium.
Kidney beans
Kidney beans are a very common bean. They are actually shaped like a kidney. They hold their dark red shape during cooking and absorb the surrounding flavours well. Kidney beans that are white in color are known as cannelloni beans.
Kidney beans, along with other common beans, are an excellent source of complex carbohydrates, fiber and protein. They are a very good source of folic acid and molybdenum. They are also a good source of phosphorus, iron, protein, magnesium, manganese and potassium.
The high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal and helps lower cholesterol. They contribute to heart health not only because of their fiber, but because they supply a significant amount of antioxidants, folic acid, vitamin B6 and magnesium.
A study conducted by the U.S. Department of Agriculture, showed that the richly colored dried beans offer a high degree of antioxidants protection – small red kidney beans are rated the highest, just ahead of blueberries. Beans are protective against cancer.
Kidney beans and other common beans are excellent on their own, in salads, soups, dips, tacos, burritos, baked and casseroles.
Give this recipe a try sometime and make variations in flavours to suite your taste buds...maybe more cayenne, some pumpkin. I am curious to try it with a good quality balsamic vinegar!
Kidney beans and other common beans are excellent on their own, in salads, soups, dips, tacos, burritos, baked and casseroles.
Give this recipe a try sometime and make variations in flavours to suite your taste buds...maybe more cayenne, some pumpkin. I am curious to try it with a good quality balsamic vinegar!
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