Are you ready for some Football? It’s Superbowl Sunday!
In my book, football and comfort foods go hand-in-hand. Try this whole food, plant-based Chili, and you may never want to eat chili any other way.
Sure to satisfy the biggest meat eaters, this whole food, plant-based Chili will leave you wanting seconds and thirds!
It’s fairly simple to make, put all the ingredients in the crock pot in the morning and by dinner you’ll have a flavorful, hearty meal that’s great for Sunday night football or any occasion.
I’ve brought this Kickin’ Plant-based Chili to parties and received some rave reviews from meat eaters to vegetarians.
What did Chef Walt say? Definitely two thumbs up!
Servings: 4-6
Ingredients:
1 Yellow Onion, diced
1 Green Pepper, seeded and diced
1 Jalapeno, seeded and diced
3 Cloves of Garlic, minced
2 cups Low-Sodium vegetable broth (use more if you it doesn’t cover all the ingredients)
2 15 oz. Cans of Black Beans (rinsed)
1 15 oz. Can Kidney Beans (rinsed)
1 14.5 oz. Can Fire Roasted Diced Tomatoes
1/2 Cup Red Potatoes, peeled and diced (a little more is ok)
3 Tablespoons Cumin Powder
3 – 4 Tablespoons Chili Powder
1 Tablespoon Cacao Powder
1 Tablespoon Pure Maple Syrup
Sea Salt and pepper to taste
You can add the following before serving:
1 Cup to 1 ½ Cups Quinoa, cooked
½ Cup Cilantro, chopped
Optional: Diced Avocado added as a topping when serving.
Method:
Sauté onion, green pepper, jalapeno and garlic using ¼ cup low sodium vegetable broth until onion is translucent. Transfer to crock pot and add the rest of the ingredients, except quinoa, cilantro and avocado.
Turn the crockpot on high for 6 hours. Toward the end add the quinoa and cilantro.
Serve with diced avocado.
ENJOY!
Nutritional Benefits:
Beans:
Beans offer the benefits of an array of vitamins and minerals, but they are mostly known as an excellent source of dietary fiber and protein.
Bell Peppers:
Bell peppers come in a variety of colors also ranging in bitterness and sweetness. I enjoy cooking with a combination to enhance the flavors of so many foods. They are a very good source of Vitamin C, beta-carotene, vitamin K and vitamin B6. They’re also a good source of thiamine and folic acid.
Tomatoes:
Tomatoes are a low calorie food, packed with nutrients. They are an excellent source of Vitamin C and K. They are full of anti-cancer phytochemicals such as carotene (especially lycopene).
Onions:
There are a variety of onions to choose from. They differ in size, color and taste. Each offers a slightly different flavor. For this recipe I chose red onions for their full, robust flavor. Onions are a good source of Vitamins C and B6, are a good source of folic acid and dietary fiber.
Garlic:
Garlic is an excellent source of Vitamin B6, good source of Vitamin C and contains numerous minerals such as: manganese, selenium, phosphorus, calcium, potassium, iron and copper.
Quinoa:
Quinoa is actually a seed, not a grain, which makes it gluten free. Botanically it’s a relative of spinach, beets and chard.
Protein-rich it has all nine essential amino acids. Contains a high amount of fiber. Contains essential minerals: magnesium, phosphorus and potassium.
Zucchini:
I leave the skin on my zucchini and add this vegetable to almost all my soups and chili. It’s contains a variety of vitamins and minerals, but the main ones are potassium and Vitamin A.
Cacao Powder:
The health benefits of the cacao bean are as follows:
- Contain magnesium which is a major mineral needed for many functions in our bodies, like muscle and nerve function.
- Contains fiber
- Contains Iron
Contains flavonoids, a type of anti-oxidant that promotes general health and can help you to lower your risk of several diseases.
Maple Syrup:
Use real maple syrup, not the imitation pancake syrup, to reap nutritional benefits. Maple syrup is a very good source of the trace mineral manganese which is an essential cofactor in a number of enzymes used for energy production and antioxidant defenses. It’s also a good source of zinc. So while it’s a sweetener, it’s one of the most beneficial real sweeteners that I use regularly.
Avocados:
Avocados are a staple in my home and they are packed with nutrients. They are an excellent source of potassium and have an assortment of vitamins such as: B-vitamins, Vitamin A, and Vitamin E. One of the key benefits the avocado provides is it contains the essential fatty acids necessary for brain function, as well as growth and development. Our body can’t make essential fatty acids so it’s imperative we get these good fats by making healthy food choices!
Cilantro:
Cilantro, also known as Coriander, is an herb and a spice. In Europe and Asia cilantro has a long history of use to aide in digestion, combat inflammation and help to lower cholesterol.