We love the idea of sneaking in extra veggies and nutrients wherever we can, and this chili is a perfect place. Puréeing vegetables and beans in this dish not only gives us a great way to get more nutrients into ourselves and our families, but it gives the dish a hearty density sure to warm the bones and keep tummies full. Our fully-loaded chili is loaded with certain superfoods with dynamite power to combat both weight gain and cancer. Fight flab and help prevent cancer all while enjoying a delicious bowl of hearty nutrient-packed awesomeness! For more on these certain powerful superfoods, read “G-BOMBS”.
- 1 L canned (or jarred) strained or diced tomatoes
1 can of kidney beans (14-18 fl oz can), not drained
1 cup kale (or any dark leafy green such as spinach or chard)
Any other vegetables such as 1-2 peeled carrots, 1-2 stalks of celery or one peeled beet
½ medium onion, roughly chopped
2 medium shallots, roughly chopped
1-2 garlic cloves, peeled
- 1-2 tablespoons extra-virgin olive oil
- 1 lb skinless chicken thighs (see variations below for other proteins)
1 cup of mushrooms (any variety), sliced
Your favourite chili seasonings depending on your taste and tolerance for heat: smoked paprika, cumin, chipotle, cayenne, fresh chilis, jalapeños…
- 1 cup corn kernels (either frozen or fresh)
Sea salt and black pepper to taste
Grated cheese for topping, optional (any firm cheese such as cheddar or sheep’s manchego cheese)
Fresh cilantro leaves, washed and torn, for topping, optional
In a food processor, purée the tomatoes along with ½ of the beans, the vegetables (except for the corn and mushrooms), onions, shallots, garlic until you get a smooth, yet thick, consistency. Heat the olive oil over medium-high heat in a large stew or Dutch oven pot. Add in the meat and brown. Season with salt and pepper. Once browned, add the sliced mushrooms and stir. After a few minutes, add in the purée mixture and stir. Season with more salt, pepper and any chili seasoning desired. Bring everything to a simmer. Next, add in the remaining kidney beans and let the chili simmer over medium-low for an hour, stirring occasionally and adjusting the seasoning if required. Remove the chicken thighs and place on a plate to cool down a few minutes. Shred the chicken meat (by hand or with two forks), discard the bones, and place the shredded meat into the chili. Let it simmer for a few minutes. Finally, add in the corn and let the kernels warm through (if frozen) for a few minutes, or longer if they’re fresh. Serve in bowls, topped with lots of grated cheese, fresh cilantro and fresh chilies (optional) and enjoy!
Note: if the kiddies aren’t into mushrooms, include them with the purée.
Vary the protein!
Instead of using shredded chicken thigh meat, try these other protein choices:
- Quality ground meat (such as organic beef, turkey, chicken, pork – or a combination)
- Stewing beef
- For a vegan option: use another can of kidney, or other, beans, or try a quality soy product such as tempeh or organic tofu
Want to boost the nutrition even higher?
Top with pumpkin seeds for added crunch and more G-BOMB power!