Monday, October 28, 2013

Sweet and Spicy Three Bean Chili

With the cold front upon us... it's now chili season! Today I'm sharing a basic three bean chili recipe and highlighting red kidney beans as a Laudable Legume. In 1/4c dry, you can find 9g of protein, 9g of fiber, and 17% of your daily value of iron. The protein in kidney beans is even a complete source of all 9 essential amino acids! It's also a good source of folate and thiamin (two B vitamins), as well a plethora of other essential minerals. Legumes have also been shown to be effective for the long term stabilization of blood glucose levels. One thing to be careful about with kidney beans, is that there is a compound called phytohaemagglutinin that is in a higher concentration, which can be toxic. If you cook your own kidney beans, please be sure to boil them first to denature that toxin! Kidney beans are the one bean that I will use cans rather than dried.

As the weather turns colder, I love to make up a pot of chili to share with my friends. It's also a great recipe to double or triple and freeze up lunch-sized portions to take with you for lunch for the week or the future when you don't have time to cook. I'm never upset when I find that I have chili that I've forgotten about. My favorite part about chili though, is that it's a great crock pot recipe. You can throw all of the ingredients in the pot in the morning and when you get home from work, you have a warm, tasty dinner waiting for you. Plus your kitchen will smell amazing! There are many food to eat with chili, but my favorite accompaniment is cornbread. Yum!

Sweet and Spicy Three Bean Chili

5 cans diced tomatoes
1/2c dried black beans, cooked (or 1 can)
1 can kidney beans
1/2c dried beans of choice, cooked (I used leftover giant lima beans)
1c sweet yellow corn
1t maple syrup
sriracha sauce, chili powder, garlic, turmeric and cinnamon

Combine ingredients in a crock pot and cook on high for 2-3 hours or low for up to 8 hours. Enjoy the luxury of coming home to a warm dinner!


1c whole wheat flour
1c cornmeal
2T brown sugar
1T baking powder
1t cornstarch
1T ground flax seed (pre-soaked in 3T warm water)
1/4c olive oil
1c water

Mix dry ingredients, and then add wet. Bake at 425F for 25 minutes.

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