Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Veggie Chili
Today’s recipe is a veggie chili. It’s filled with beans and lots of veggies and topped with white cheddar, sour cream, and cilantro. I also recommend serving it with some corn bread. This is a delicious dinner that I enjoy very much and I hope you and your family do too!
With love from my kitchen to yours,
Kayley
P.S. If you would like to make homemade bone broth for this, I have a recipe for bone broth that you can check out here.
Veggie Chili
AuthorKayley O'Brien*There is also an additional 1h and 15 mins of waiting time for the beans to soak if you are using dry beans.
If you are using the dry beans, place them in a pressure cooker with water to cover about 2 inches above the beans. Bring to a covered boil, then turn off heat, and let sit for an hour. After your hour is up, secure the lid and bring to a steam over high heat. Then reduce to medium heat and let cook for 25 mins. Next depressurize, drain beans and set them aside. If you are using canned beans, just open and drain your cans and set them aside.
Meanwhile, heat oil in a large pot over medium high heat. Once hot add onions, peppers, and carrots. Sautée for about 2 or 3 mins, then add the celery, corn, and garlic. Cook for a few more minutes till the veggies start to soften. Then add the beans, broth, tomatoes, and all the spices. Bring to a boil and boil for 15 minutes, stirring occasionally. Reduce heat a little and simmer till your chili is thick (this usually takes about 5-8 minutes). You are gonna want to stir it more often towards the end, when it's thick, so it won't stick to the bottom and burn.
Once your chili is done, scoop it into bowls; top with cheese, sour cream, and cilantro; serve with toasted cornbread and butter; and enjoy! This chili makes great leftovers so save any leftovers in a tupperware for a quick, easy, and delicious dinner the following day.
Ingredients
Directions
If you are using the dry beans, place them in a pressure cooker with water to cover about 2 inches above the beans. Bring to a covered boil, then turn off heat, and let sit for an hour. After your hour is up, secure the lid and bring to a steam over high heat. Then reduce to medium heat and let cook for 25 mins. Next depressurize, drain beans and set them aside. If you are using canned beans, just open and drain your cans and set them aside.
Meanwhile, heat oil in a large pot over medium high heat. Once hot add onions, peppers, and carrots. Sautée for about 2 or 3 mins, then add the celery, corn, and garlic. Cook for a few more minutes till the veggies start to soften. Then add the beans, broth, tomatoes, and all the spices. Bring to a boil and boil for 15 minutes, stirring occasionally. Reduce heat a little and simmer till your chili is thick (this usually takes about 5-8 minutes). You are gonna want to stir it more often towards the end, when it's thick, so it won't stick to the bottom and burn.
Once your chili is done, scoop it into bowls; top with cheese, sour cream, and cilantro; serve with toasted cornbread and butter; and enjoy! This chili makes great leftovers so save any leftovers in a tupperware for a quick, easy, and delicious dinner the following day.
Notes
Nutrition:
|
Ingredients |
Calories |
Fat |
Carbs |
Protein |
|
1 1/2 15 oz cans black beans |
577.5 |
13.1g |
84g |
31.5g |
|
1 1/2 15 oz cans small red beans |
525 |
2.7g |
89.3g |
31.5g |
|
1 tbsp cold pressed avocado oil |
124 |
14g |
0g |
0g |
|
1 cup diced onion (113g) |
44.4 |
0.2g |
10.6g |
1.2g |
|
1 1/2 cups chopped carrots (210g) |
73.6 |
0.4g |
17.5g |
1.6g |
|
3 celery ribs (4.2 oz) |
18 |
0.3g |
4.2g |
0.9g |
|
2/3 cup corn (85g) |
73.1 |
1g |
16.2g |
2.7g |
|
2 1/2 cups broth of choice |
25 |
0g |
2.5g |
2.5g |
|
1 1/2 15 oz can tomatoes (so that would be 22.5 oz) |
131.3 |
0g |
26.3g |
0g |
|
Total (serves 6) |
1,591.9 |
31.7g |
250.6g |
71.9g |
|
1 serving |
265.3 |
5.3g |
41.8g |
12g |
1 Serving Chili with Toppings and Sides-
|
Ingredients |
Calories |
Fat |
Carbs |
Protein |
|
1 serving chili |
265.3 |
5.3g |
41.8g |
12g |
|
3 tbsp grated white cheddar cheese (0.75 oz) |
85.5 |
7.1g |
0.3g |
5.3g |
|
1 tbsp sour cream |
24 |
2.3g |
0.6g |
0.3g |
|
1 muffins or 1 slices of Bob’s Red Mill corn bread (34g) |
170 |
1g |
24g |
3g |
|
1/2 tsp butter |
16.7 |
1.8g |
0g |
0g |
|
Total (serves 1) |
561.5 |
17.5g |
66.7g |
20.6g |
(1, 2, 3, 4, 5, 6)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I used 2 Tbsp of oil but only recorded 1 Tbsp because some burns off or gets stuck to the pan.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
2. “Nutrition Label of Avocado Oil.” Chosen Foods,San Diego,CA, 2019.
3. “Nutrition Label of Canned Tomatoes.” Cento, West Deptford, NJ, 2019.
4. “Nutrition Label of Cheddar Cheese.” Trader Joes, Monrovia, CA, 2019.
5. “Nutrition Label of Sour Cream.” Organic Valley, La Farge, WI, 2019.
6. “Nutrition Label of Vegetable Broth.” Trader Joes, Monrovia, CA, 2019.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
