I know it’s hot these days but I’ve been craving a chili as of late. I’ve seen a few recipes here and there and have been inspired to add one to my list. A good chili recipe is a must and this one is loaded with flavor, protein and fiber….all the while being easy to put together! Along with the sweet chia cornbread, this is a completely satisfying and hearty meal that is sure to please.
TEXAS THREE BEAN CHILI
- 1 can black beans (15 oz), drained and rinsed
- 1 can kidney beans (15 oz), drained and rinsed
- 1 can pinto beans (15 oz), drained and rinsed
- 1 can fire roasted diced tomatoes with green chilies (15 oz)
- 1 cup tomatoes, diced (I used grape tomatoes cut in half)
- 1 onion, diced
- 3 cloves garlic, minced
- 2 tablespoons chili powder
- 2 teaspoons cumin
- 1 teaspoon old bay seasoning, if on hand
- 1/2 teaspoon garlic powder
- 1/4 – 1/2 teaspoon chipotle or cayenne pepper, to taste
- 1 -2 teaspoon cocoa powder or one small piece of dark chocolate
- 1 1/2 cups water or vegetable broth, + more if needed
- 1 tablespoon olive oil
- salt to taste
- scallions and cashew sour cream to garnish
In large pot heat olive oil, saute onion and garlic until translucent, about 5 min. Add all ingredients to pot and bring to boil, reduce heat and simmer for 45 minutes or so, stirring occasionally and adding additional water as needed, shouldn’t need more than 1/4 cup if that. Taste for flavor adding anything you feel it needs.
Serve with the sliced green onions and cashew sour cream.
Replace the 1 cup fresh diced tomatoes for another can (15 oz) of tomatoes for ease.
Mix and match your beans to whatever you like or have on hand. Cooking dried beans would be even better, texture and taste wise.
Add veggies if you like such as chopped celery, carrots, bell peppers, corn, etc…delicious! Adding more vegetables will make this go further giving about 5 servings. Add extra water if needed.
- Calories: 361
- Sugar: 8.7
- Sodium: 999.5
- Fat: 6.2
- Carbohydrates: 61.4
- Fiber: 21.7
- Protein: 19.5
- Cholesterol: 0
On to the Sweet Chia Cornbread….
The sweet chia cornbread has lots of texture and completes the chili dish, I can’t imagine it without. The chia seeds give this a little bit of a crunchy texture so those who don’t like little bits of crunchiness this may not be for you. But for those willing to explore new things, I highly recommend giving this a try! The chia seeds add some good extra nutrition. They contain six times more calcium per serving than milk and six times more iron than spinach. These little seeds contain almost half your daily fiber requirements in a single serving, 2 tablespoons. Adding them is a nice mix up of the traditional corn bread. I enjoyed it best by breaking it up and eating in my chili barely noticing the bits. It was so good!Print
SWEET CHIA CORNBREAD
A terrific corn bread using chia seeds as a binder in place of eggs. If you don’t mind little bits of chia seeds in your bread than you’ll love this!
- 1 cup organic corn meal (I used a course grind)
- 1 cup spelt flour, whole wheat pastry flour or all-purpose gluten free
- 5 tablespoons pure cane sugar
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 3 tablespoons chia seeds
- 1/2 cup water
- 1 cup almond milk
- juice of 1/2 lemon or 1 tsp apple cider vinegar
- 1/4 cup coconut oil (melted) or extra light flavored olive oil
Preheat oven to 425 degrees.
Prepare a vegan buttermilk by mixing the almond milk with the lemon or vinegar and set aside.
Mix the chia seeds with the 1/2 cup water, set aside. Let these set for 10 minutes.
Combine all dry ingredients in medium size bowl. Add milk, oil, chia seed mixture and combine making sure to break up any lumps of chia seeds. Pour batter into an 8×8 greased baking pan or dish. Bake for 25 minutes. Test by inserting a toothpick, if it comes out clean it’s ready.
You could also add in 1 cup canned, fresh or thawed corn to the mix.
- Calories: 172
- Sugar: 6.4
- Fat: 6
- Carbohydrates: 27.2
- Fiber: 3.1
- Protein: 3.5