How to Make Your Chili Healthier

by Yasmin Nolasco

We are dedicated to educating on nutrition and affordable healthy recipes. Our Nutritionist Yasmin will demonstrate a nutritious and delicious recipe once a month. On Thursday, March 17 she taught us how to make a healthier bowl of Chili.

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Healthier bowl of Chili

Yasmin Nolasco We are dedicated to educating on nutrition and affordable healthy recipes. Our Nutritionist Yasmin will… Featured healthy, delicious, nutritious chili, European Print This
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 1/2 yellow Onion
  • 3 Garlic cloves
  • Olive oil
  • 1 Canned Black beans (canned or fresh)
  • 1 Canned tomato or 2 fresh chopped
  • 1 cup frozen corn
  • 3 Carrots
  • Worcestershire sauce
  • Seasonings: Chili powder, oregano, cilantro, garlic powder, cumin, smoked paprika, and salt

Instructions

  1. Dice the onion and mince the garlic.
  2. In a large pot heat the olive oil over medium heat. Add the onions and garlic and sauté for 5 to 7 minutes, until a little brown.
  3. Then add the rest of the ingredients. Meat, chopped carrots, corn, tomatoes, and a can of beans. Cook until all are tender for about 15-20 minutes. If using fresh beans remember to cook separately. Soak beans overnight and cook for about an hour. Beans should be tender before adding the rest of the ingredients.
  4. When all the ingredients are soft season with cilantro, salt, cumin, paprika, and Worcestershire sauce.
  5. Simmer for 5 minutes (Low Flame). Serve immediately with toppings of your choice. Store leftovers refrigerated for up to 3 days or frozen for 3 months. Enjoy a warm bowl of delicious and nutritious chili with your favorite toppings.IMG 2066

The flavor secrets here? The butter adds the richness you need in vegetarian chili. The mustard, ketchup, and Worcestershire add tangy and savory notes. The kicker at the end? Adding a bit of smoked paprika, which helps to emulate that smokiness of the campfire chili we were inspired by.
Chilli toppings-Dress it up
This vegetarian black bean chili is simple and elegant. In fact, you only really need to dice an onion and garlic, and let your stove do the rest of the work for you! Once it’s done, dress it up with the toppings of your choice. Here are our top choices, and then a few more creative ideas:

  • Plain Yogurt (Sour cream substitute) and cheese: Just a little goes a long way! We think these are required.
  • Green onion: Thinly sliced green onion is the best fresh accessory.
  • Cilantro: Fresh cilantro leaves are a great addition.
  • Hot sauce: Naturally! My favorite is a Mexican hot sauce like Cholula.
  • Roasted salted pepitas: Pumpkin seeds.
  • Pickled jalapenos or onions: Pickled jalapeños add a kick! If you think ahead, pickled onions are a favorite of ours: they add bright color and tangy flavor.

For more nutrition advice, you can book a consultation or call our office at 240-766-4552

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