It’s football season. Guy gatherings usually consist of pizza, hot wings, fries, burgers, or other pieces of greasy meat…so what can you bring to stay healthy? A chili….Now guys won’t complain. This recipe serves 6 people. These chili bowls make the perfect portion for a complete meal (for those on a diet, it’s made out of lean protein and fiber since beans are the main ingredient). Now, for those meat lovers…I served my chili with 2 optional sides: a bowl of ground beef and sharp cheddar cheese. The chili served with these 2 sides cater to every diet type: carnivores, vegetarians, and vegans. The spices and potato pieces make it savory and filling…so you won’t be tempted to snack off on those french fries or take a bite out of a spicy buffalo wing. Additionally, I use canned beans…how easy is that? No master culinary skills required, just the ingredients and one big pot to make the recipe!
3 tbsp extra-virgin olive oil
1 cup chopped onion
2 bell peppers, of different colors
2 tsp ground cumin
1/2 tsp ground cayenne pepper or chili powder, *use 1 tsp if you want to make it more hot
1 tsp ground black pepper
1 tsp paprika
1/2 tsp salt, add more if desired *taste & adjust after the chili has thickened
4 garlic cloves, minced
1/4 cup fresh parsley, chopped
2 cups water
1 1/2 cups (1/2-inch) cubed baby potatoes, *can also use squash
1 (6-ounce) can of tomato paste
1 (15-ounce) can pink beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
sharp yellow cheddar cheese
reduced fat sour cream
Serve with: tortilla chips or slices of toasted bread
1. CHOP & PREP:
Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Chop peppers finely. Chop the onions and fresh parsley. Mince the garlic cloves (Tip: you can also use a lemon peel grater to “mince” the garlic faster). Cut the baby potatoes into 1/2″ cubes (usually requires cutting the potatoes into approximately 6 pieces). Set aside all the ingredients.
2. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add the onions and peppers; cook for 15 minutes, stirring occasionally.
3. Stir in cumin and next 5 ingredients (through garlic); cook 2 minutes, stirring frequently. Add the water and potatoes; cook for 20 minutes, stirring occasionally at medium-low heat.
4. Add the beans and the tomato paste; stir well until the paste is dissolved. Simmer for 15 minutes or until slightly thick, stirring occasionally.
5. GARNISH & SERVING SUGGESTIONS:
Sprinkle each bowl with sharp yellow cheddar cheese. A dollop of reduced fat sour cream is also a great garnish. These topping ideas will reduce the “heat” of the chilli. So consider your garnishes before adding the cayenne pepper. If yours turned out too hot, then you use these topping to reduce the heat.
Serve with tortilla chips or slices of toasted bread.
……ready to eat !!! (vegetarian- garnished version below)