Hearty Chili to Soothe the Soul

This delicious chili recipe is arriving just in time for the winter months and holiday season. Full of vital nutrients and with plenty of options for substitutions, this is a perfect chili for everyone.

Ingredients:

  • 1 cup coarsely chopped red onions

    • Substitution: white onion

  • ½ cup coarsely chopped red onions (for the end)

    • Substitution: white onion

  • 2 cloves garlic, minced

  • 2 teaspoons avocado oil

    • Substitution: any expeller/cold-pressed high-heat vegetable oil.

  • 3-4 tablespoons chili powder

  • 1-2 tablespoons ground cumin

  • 1 can (28 oz.) crushed tomatoes

    • Substitution: No salt-added variety

  • 1 can (14.5 oz.) diced tomatoes, undrained

    • Substitution: No salt-added variety

  • 1 can (15 oz.) kidney beans, rinsed and drained

    • Substitution: great northern/navy beans provide the most desirable nutrient profile! Alternatively, you can substitute with any bean your heart desires.

  • 1 1/2 cups (12oz) chicken/beef/vegetable stock

    • Substitution: water

  • 1 tablespoon dried basil leaves

  • 12-16oz of protein (cooked): grass-fed ground beef, pasture-raised shredded chicken, or soy/veggie crumbles all work great

  • 2 1/2 cups coarsely chopped zucchini

  • Salt & pepper to taste

  • Shredded cheddar cheese (optional)

    • Substitution: ½ cup Non-Fortified Nutritional Yeast

  • Parsley sprigs (optional)

Process:

  1. In a nonstick Dutch oven (large nonstick pot/seasoned cast iron pot) heat oil until, when splashed, water will immediately boil. Add and cook the first portion of onion until lightly colored (past transparency).

  2. Add garlic and stir in chili powder and cumin. Cook and stir for 1 minute.

  3. Stir in crushed tomatoes, undrained diced tomatoes, and water. Bring to a light simmer (barely bubbling) and hold, stirring occasionally for 5 minutes.

  4. Add beans and basil. Then, bring the mixture to a boil. Reduce the heat to a simmer. Cover and let simmer for 20 minutes, stirring occasionally.

  5. Add protein, zucchini, nutritional yeast, and remaining ½ cup of onion. Bring to boil, then reduce heat and simmer uncovered for 5 minutes or until Zucchini is al dente (has some bite).

  6. Serve by ladling into bowls and topping with parsley, salt, pepper, or added cheese and/or onion. If you’re saving for later, refrigerate immediately in a large, flat container.

-Kyler
Cert. Nutrition Coach and Personal Trainer @ BHC

NutritionBallard Health Club