There’s nothing more satisfying than a big bowl of hearty chili, and this recipe is quick, easy and healthy.
It’s perfect for the cooler months and great to take to a potluck (Superbowl?!?). It’s definitely a favorite with my family!
Because it’s filling, I usually make a big pot and we eat the leftovers for lunch or dinner a couple of times during the week. It also freezes well for a quick meal when time is extra limited. Chili, soups and stews freeze well for about 3 months.
I don’t usually eat meat, but occasionally I feel I need a little extra protein. Since my kids are meat eaters and love this dish too, I often add ground bison since it is gentle on the stomach.
Bison is a great alternative to beef. It’s is low in fat and high in protein (a 3 oz serving has a whopping 22 grams of protein). It’s also high in B vitamins, iron, zinc, phosphorus, and selenium.
Swapping your beef for bison is a healthy substitute. They don’t add growth hormones to bison and it’s easier on your stomach to digest.
Here are some quick tips:
Use organic ingredients when possible; if it’s not available, no worries.
Rinse your beans to remove excess salt and the compounds that give some people tummy troubles. Rinse beans until the water runs clear.
The chili can easily be made a day or two before and stored in the refrigerator.
Get creative! You can add different vegetables & spices, or substitute ingredients.
Lisa’s Quick, Healthy 3-Bean Chili
Total cooking time: 30-40 minutes
Serves 6-8 people
Ingredients:
- 1 lb ground bison (can use any ground meat {beef or turkey} or none at all!)
- 1 yellow onion
- 1 green pepper
- 2-3 cloves garlic, pressed
- 2 tbsp avocado oil (or any cooking oil)
- 1 tbsp dried oregano
- 1/2-1 tsp onion powder
- 1/2-2 tsp cayenne pepper (depending on how hot you like it)
- 1 tsp salt
- pepper to taste
- 2 tbsp flour (I use gluten free)
- 32 oz broth (I use vegetable broth)
- 1 15 oz can of pinto beans, drained and rinsed
- 1 15 oz can of black beans, drained and rinsed
- 1 15 oz can of northern beans, drained and rinsed
- 1 large can diced tomatoes with juice (I used an 18 oz can)
Optional add-ins before serving:
- Avocado
- Cilantro
- Onions
Directions:
1. Crumble bison and brown over medium heat in a large pot, remove excess fat
2. Chop onion and green pepper. In a separate skillet (you could also do this in the same pot as the meat, just skip adding the oil), heat avocado oil on med-high and add the onion and green pepper. Sauté for about 5 minutes.
3. Add the pressed garlic, salt, pepper, cayenne, oregano, and onion powder to the vegetables. Continue cooking until vegetables are soft (careful not to burn garlic).
4. Once vegetables are soft, stir in the flour and cook for another minute.
5. Once the meat is done and while the vegetables are cooking, add to the cooked bison the can of tomatoes with juice, broth, and all of the beans (drained and rinsed).
6. Once the vegetables are done, add them to the pot with the other ingredients. Increase the heat and bring the chili to a boil. Once boiling, turn down the heat and simmer on low for about 15-20 minutes. Be sure to taste and adjust spices to your liking!
7. Spoon into a bowl and garnish with desired toppings. Organic tortilla chips go great with this dish too.
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oxo,
