Spicy 3 Bean & Potato Chili
Who doesn’t like chili? This recipe gives you all the flavor and warmth of this classic comfort food without the high fat and cholesterol! It’s easy to make (no expert cooking skills required) and can be even easier and much less time consuming if you throw all the ingredients in a slow cooker set it on “low” for 6-7 hours.
Spicy 3 Bean Chili (GF, V, DF)
Ingredients (see below for beneficial properties of these ingredients):
1 Tablespoon olive or canola oil** (I use Spectrum Organic)
1 each: jalapeno & chili pepper, minced
3-4 cloves garlic minced
1 medium- large onion, diced
1 1/2 C each: black, kidney & pinto beans prepped from dry
or 15 ounce can of each black, kidney and pinto beans, drained & rinsed (choose BPA-free brand)*
1-2 Lg or 2-3 Med potatoes of choice, diced into very small pieces(I have used red, russet and sweet potatoes in the past- all come out delicious!)
1 Cup cooked, chopped organic spinach (from fresh or frozen)
1/2 cup frozen organic** corn
1 1/2 15 ounce cans organic diced tomatoes (I used the trader joe’s ones w/ green chiles)
3-4 Tablespoons chili powder
1/2 Tablespoon oregano
1/2 teaspoon cumin
1/2 teaspoon cayenne
1/8 teaspoon ginger
1/8 teaspoon cracked black pepper
*Purchasing tip: If I am purchasing canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
**If not purchasing organic for these items, at least choose Non-GMO Project Verified brands to ensure your food is free of genetic engineering.
-Wash the peppers and prep all of your ingredients as listed above. The potatoes should be diced very small so that they cook more quickly.
-Place a large saucepan or stockpot over low-medium heat and add the canola oil. Spread w/ rubber spatula so that it coats the bottom of the pan.
-Add the garlic and hot peppers and stir for 1-2 minutes (do not let garlic turn brown).
-Add the onions, stir and cover for 3-5 minutes. Stir occasionally.
-Add the potatoes, stir and cover for about 10-15 minutes, stirring occasionally. If potatoes begin to stick, add small amounts of water as needed and reduce heat.
-Next add the beans and tomatoes and stir. Add all of the seasoning and stir well. Cover and let simmer about 5-10 minutes.
My favorite way to eat chili is to put a serving over a bed of mixed lettuces and top with homemade guacamole. You can also eat it with corn bread, on top of a baked potato, with chips or make chili nachos. Tim likes using leftovers to make chili omelets!
What’s your favorite way to eat chili?
Real Ingredients with Real Benefits:
Potatoes are packed with potassium which is very important for fluid balance in the body. Fluid balance is essential for all of your body’s functions and how energized you feel. And guess what? You would have to eat 9 bananas to get enough potassium in one day, so start looking to more fruits & veggies for this nutrient. Potatoes also provide you with iron and magnesium among other minerals and are a good source of Vitamin C and B vitamins, especially B6. Over 60 phytochemicals have been found in potato flesh & skin including phenolics, flavonoids, polyamines, and carotenoids, which provide antioxidant and cardiovascular enhancing properties (1).
Beans are a great source of mono-unsaturated fat, potassium, Thiamin, Vitamin B6, iron, copper, magnesium & manganese. Black beans and kidney beans also provide calcium. Phytochemicals include lutein, epicatechin, quercetin and proanthocyanidin.
Tomatoes pack in lots of Vitamins A, C, and the important fluid balance mineral Potassium. They are well known in terms of phytochemical content for their lycopene which is known for reducing risk of prostate cancer. This was one of the first phytochemicals that really made a name for itself. But people forget that tomatoes also provide other carotenoids and flavonoids such as quercitin.
Spinach provides lots of Vitamin C as well as calcium, thiamin, iron, B6, zinc, copper, riboflavin & magnesium. Phytochemicals provided include isothiocyanates, sulforophane & indoles.
Yes, corn, actually does have some health benefts – when you eat real the whole kernel anyway. Yellow corn contains fiber, folate, potassium, and antioxidant carotenoids which are great for your eyes and immune system.
Onions & garlic are part of the same family, providing the phytochemicals allicin and sulfides which are linked to improved immunity and respiratory health. Onions also provide Vitamins C, B6 and folate.
Jalapeno pepper, chili peppers and cayenne & chili powder all contain capsaicin. Capsaicin has long been used for decreasing joint pain and inflammation topically but in the body may aid in appetite control, metabolism and intestinal inflammation. Oh and you aren’t the only one who gets a runny nose from spicy food – these peppers can all help clear your sinuses!
Canola Oil is my go to when I am cooking. While olive oil has great flavor and a good fat profile, canola oil actually has much more omega-3 than olive oil and a lower content of saturated fat. I don’t eat animal products on a daily basis and my fish consumption is low, so using canola oil in cooking helps me meet my daily needs. Since most canola oil in stores is genetically modified, choose an organic brand – it will still be cheaper than conventional olive oil.
Oregano actually contains manganese, iron and Vitamins A & K. It can also benefit your immune system as its phytochemicals thymol and carvacrol are anti-bacterial.
Cumin aids in digestion and helps your immune system. It has been found to aid allergies and asthma in some studies.
Ginger is great for digestion and calming your GI track and may help the liver’s detoxifying processes.
Nutrition Information (without lettuce or other toppings):
Total Fat: 2.5 g
Saturated Fat: < 0.5 g
Polyunsaturated Fat: 1.2 g
Monounsaturated Fat: 0.8 g
Cholesterol: 0 mg
Carbohydrate: 33 g
Fiber: 8.5 g
Sugar: 5 g
Protein: 9 g
Sodium: 420 mg 18% **will be much higher if you don’t rinse & drain beans!
Potassium: 630 mg 13%
Vitamin A: 12% Thiamin: 18% Riboflavin: 10%
Niacin: 11% Pant Acid: 8% Vitamin B6: 22%
Folate: 21% Vitamin C: 37% Vitamin E: 9%
Calcium: 7% Iron: 10% Zinc: 14%
Magnesium: 20% Copper: 30% Selenium: 8 %
Manganese: 32% Phosphorus: 22% Omega 3: 0.11 g (7%)
**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns