Heart Healthy Chili

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Prep Time: 15 mins | Cook Time: 45 mins | Serves: 4-6

Ingredients

• ¼ c olive oil

• 2 medium-large onions, diced, about 4 c

• 1-2 green bell peppers, diced

• 1 Tbsp crushed fresh garlic

• 2 Tbsp chili powder

• 2 tsp ground cumin

• 1 tsp oregano

• 1 Tbsp honey

• 2 tsp salt, or go lightly if needed

• 1 tsp freshly ground pepper

• 1 (28 oz) can petit diced or crushed tomatoes

• 3-4 c cooked beans (2-3 cans)

• 2-4 c diced, minced or shredded cooked, lean meat, optional

• ½-1 c chopped cilantro, if available

Directions

1. Heat oil in 4-6 quart heavy pot over medium high heat and sauté onions briskly for 5 minutes, then add peppers and cook for 5 more minutes, or until both are softened. Stir in garlic and seasonings and cook another few minutes.

2. Add 2-4 cups cooked meat or a pound of raw, lean meat.

3. Drain and rinse canned beans. Add tomatoes and beans to vegetable mixture.

4. Bring to a simmer and cook very gently, uncovered for about 30 minutes, stirring from time to time. Avoid letting the chili boil. Salt and pepper to taste.

5. Top with cilantro and serve.

Notes

• For a low-sodium option, use low or no-salt added Petit diced or crushed tomatoes and beans.

• Beans can be made from scratch for a low-sodium option by soaking them overnight and boiling until soft.

In the Kitchen | April 2020 | Recipe inspired by Good Food, Great Medicine by Miles Hassell, M.D. & Mea Hassell.
Basecamp Prevention + Wellness, Providence | providencebasecamp.org