Natural Health and Wellness for the Whole Family

Heart Healthy Chili Recipe

By Aidanne MacDonald-Milewski, ND October 7, 2020

Fall is here and I love to fill my home with warming scents and comforting foods to compliment the change of season. This heart healthy chili recipe is one of my family’s staples this time of year. It combines a mix of fibers, plant-based proteins and heart healthy herbs. This tasty chili is also rich in antioxidants such as vitamin C, lycopene, and anthocyanins that support the integrity of our blood vessels.

Enjoy!


Total Prep Time: 20 – 30 minutes

Total Cook Time: 1 – 1 ½ hours

Total Servings: 10 – 12


Ingredients:

Vegetables
– 2 x 28oz cans of crushed tomatoes
– 1 can of tomato paste
– 1 orange, red OR yellow bell pepper
– 1 green bell pepper
– 3-4 stalks of celery
– ½ red onion
– 1 jalapeno (optional)
Spices
– 1 tbsp oregano
– 3 tbsp olive oil
– ½ tsp fennel seed
– 3-4 cloves of garlic
– ¼ cup of chili powder
– ½ tsp of pink Himalayan sea salt
– ½ tsp of black pepper
– ½ tsp crushed pepper flakes (optional)
Beans
– 1 can black beans
– 1 can dark red kidney beans
– 1 can garbanzo beans
Meat
– 1lb of lean turkey (optional)


Instructions:

1. Add crushed tomatoes and tomato paste to a large crock pot or slow cooker. Turn the temperature dial to medium.

2. Thoroughly rinse all vegetables, then chop them into desired sized chunks. Once finished, add to the slow cooker and stir.

3. Rinse all canned beans in a colander prior to adding them to the slow cooker. Stir.

4. Add all spices and oil to the mix and stir.

5. Optional Turkey: Add 1tsp of olive oil to a medium pan on medium heat. Let the oil heat for 30 seconds and then add 1lb of lean turkey. Cook the turkey by stirring frequently in the pan until light brown (approx. 6-8 minutes). Once finished, add the cooked turkey to the slow cooker.

6. Raise the heat setting on the slow cooker to hot, and let chili cook for 45 min – 1½ hours depending on desired crunch of the vegetables. Stir every 15-20 minutes.

7. Serve and enjoy!

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


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