APOCALYPSE BEAN CHILI

Chili is super satisfying, super cost effective, and super easy to customize.

However, living with IBS makes it super foolish for me to try chili from a restaurant or at a cook off without knowing the ingredients…and let’s face it, those recipes typically contain heaps of onions and other trigger foods of mine!

This recipe is a plant-based and onion free chili, but it is not completely fodmap free. I frequently make it on my Meatless Mondays during a “good gut week” and eat the leftovers throughout the week, sometimes on homemade oven roasted chili cheese fries. I also recommend freezing it for future easy meals!

SPILLING THE BEANS

Prep:

5 min

Cook:

40 min

Total:

45-50 min

Makes 6 servings

GOURMAND MODE:

Yes, this recipe uses canned beans for convenience, but soaking dry beans the day before and cooking them over a longer time tremendously enhances the texture and flavor!

INGREDIENTS:

4 cloves of minced garlic
2 tbsp olive oil
1 large bell pepper
2 large carrots, diced
2 large celery stalks
¼ tsp salt
2 cup warm, freshly steeped strong ginger tea or vegetable broth*
2 tbsp lime juice or dry sherry
½ cup dry brown lentils
15 oz canned pinto or kidney beans
15 oz canned black beans
28 oz canned diced tomato chunks (or 3.5 cups chopped fresh tomato + extra 1/3 cup liquid)

*I make vegetable broth from my frozen produce scraps + seasonings in order to confidently exclude onions and control sodium content. This is probably not an issue for most people, but I always keep ginger tea as a backup option because ginger aids in digestion, which helps with the pulses and tomatoes in this meal.

[SPICES]

2 bay leaves
2 tsp dried oregano
1 tsp cayenne
2 tsp ground cumin
6 dashes ground black pepper
5 tsp chili powder (I look for blends that do not contain onion or make my own)
2 tsp smoked paprika

Optional toppings: vegan/dairy sour cream, vegan/dairy cheese, avocado, wedge of sliced lime, chopped raw cilantro, chimichurri

STEP BY STEP:

1. Wash and chop the vegetables. Mince the garlic. Start steeping ginger tea in 2 cups hot water (if using). (5 minutes)
2. Heat the 2 tbsp olive oil in a large Dutch oven or heavy bottomed pot over medium heat. Cook the chopped bell pepper, carrots, celery, and ¼ tsp salt for 7-10 minutes, stirring occasionally.

***While the vegetables cook***
3. Combine the dry spices (2 bay leaves, 2 tsp dried oregano, 1 tsp cayenne, 2 tsp ground cumin, 6 dashes ground black pepper, 5 tsp chili powder) in a small bowl. I usually pour in the 2 tbsp lime juice/dry sherry with the tea/broth so I don’t forget later. Rinse the lentils and place them in a medium sized bowl. Drain and rinse the beans; set them in the same bowl as the lentils.
4. After cooking the vegetables for 7-10 minutes, stir in the dry spices and garlic, combining with the vegetables for about 1 minute. Incorporate the tomatoes with their juices, distributing the spices evenly. Add the beans, lentils, and all liquids. Set on on simmer for a minimum of 30 minutes, stirring occasionally. Taste the lentils after 30 minutes to make sure they are fully cooked!

***While the chili cooks for 30 minutes, this is a great time to clean up dishes and prepare your toppings***
5. This next step is optional, but since this is a meatless chili, we find that changing the texture really implies that familiar feeling of ground meat, rather than a spicy bean stew. You can use an immersion blender, handheld potato masher, a regular blender or food processor.

Make sure to remove the pot from heat for at least 5 minutes if using a standard blender or food processor. Remove the bay leaves from the chili. Once the chili has cooled enough, use a slotted ladle or spoon to add between 1/3 to ½ of the pot’s contents to the appliance, including a little bit of the liquid. Lightly pulse the chili for no more than 5 seconds, as you just want it so be slightly ground rather than fully liquefied like baby food! Pour the blended chili back into the main pot with the whole bean contents.

If using a handheld masher, just go ahead and mash throughout the entire pot for about a minute, using the back of a fork to crush some of the beans along the sides of the pot.

Garnish with your favorite toppings and enjoy!

Pair with a fresh slice of cornbread, some corn muffins or a soft yeast roll. This is also a great topping for hot dogs and oven-roasted fries!

NUTRITION FACTS

Number of Servings: 6
Fiber: 17 g
Carbs: 49.65 g

Calories per Serving: 308.82 kcal
Sugar: 7.22 g
Protein: 16.61 g

Weight per Serving: 451 g
Fats: 6.76 g
Iron: 5.72 mg

All servings and nutritional measurements are approximate, excluding optional toppings. These estimates are intended for information and guidance purposes only. Please consult a licensed nutrition or medical professional if you need assistance.

Gluten-Free and Vegan Disclaimer: All of the ingredients listed in this recipe are available in gluten-free and vegan versions. Please do your research and verify ingredient lists, as many products can have surprisingly hidden amounts of gluten that can impact those with Celiac Disease and gluten allergies. Likewise, vegans may need to verify if products contain hidden amounts of whey or animal derived ingredients.

Categories: Gluten-Free, Soups & Stews, Vegan, VegetarianTags: Dinner, Gluten Free, Plant Based, Vegan, Vegetarian

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