Healthy Black Bean and Kale Chili Recipe

Traditional chili is a comfort Mexican dish made with ground beef on a seasoned tomato base (also known as “chili con carne”). It is actually this tomato base and the spices used which give chili their distinctive flavor, not the meat. Therefore, it is possible to recreate the flavors and texture of a traditional chili in a much healthier way, by using another staple of the Mexican cuisine, beans, instead of beef.

Beans are rich in plant-based protein, high in fiber and low in fat and cholesterol; whereas beef is high in protein, but also in animal fat and cholesterol, and low in fiber. Side by side, beans are the clear winner that provides nutrients that nourish us (protein and fiber) and low in nutrients that don’t benefit us (fat and cholesterol). Adding veggies and especially kale to the recipe, we get a rounded dish with even more fiber and antioxidants. The only exception to this comparison are those with FODMAP sensitivities, that may want prefer to opt for a traditional meat-based chili instead.

Nutrition note: You can choose to serve the bean chili with a cereal like a bowl of rice or a slice of bread. This will make “complete” plant based protein, however nowadays we know that adults do not need to eat all the essential amino acids in a single meal, at the same time. So if you are eating a cereal or nuts in a different meal, you don’t need to combine beans with a cereal.

Here’s how to make the black bean and kale chili:

Ingredients

Serves 2-3 medium bowls as main dish

• 1 tablespoon olive oil
• 1 onion, diced
• 1 red pepper, diced
• 1 large carrot or 2 medium, diced
• 2 cloves of garlic, thinly diced
• 2-3 teaspoons of chili powder (I like Badia brand, adds the right amount of heat to me).
• 2 teaspoons of cumin
• 1 teaspoon of dried oregano
• 16 oz can of fire roasted tomatoes
• 1 tablespoon of tomato paste
• 16 oz cooked black beans (low sodium canned, or boiled)
• 1/2 cup water
• 1 small bunch of kale, destemed and finely chopped (about 6 leaves)
• 1 lime, juiced
• 2 scallions, white and green parts, finely diced
• Salt to taste

Instructions

1. On a deep pan, heat the olive oil to low-medium and cook the onion, pepper and carrot until soft (8 to 10 minutes).
2. Add the garlic, chili powder, cumin and oregano and cook for about 1 minute, stirring frequently.
3. Add the tomatoes, tomato paste and beans. Shimmer for 5 minutes.
4. If necessary, add about 1/2 cup of water and the kale. Cook on low heat until the kale wilts, about 5 minutes.
5. Turn off the heat, add the lime juice, stir and let sit for about 5 minutes. Adjust seasoning.
6. Serve in bowls and top with the green onions.
7. Optionally, enjoy with a side of rice or a slice of bread.