Veggie Chili Con Carne

OK, now that my health post is out of the way, I can tell you about this chili! Fall is finally here and the crisp air makes me want to sit down to a bowl of something warm that sticks to my ribs. Nothing fits the bill better than chili. 

Now there is meat in here, but anyone who is from Texas probably won’t count this as chili. I not only added beans, but veggies too. Since chili is generally a no-fuss, one-bowl meal, I wanted to make sure I was getting some other than a protein and fiber. Adding zucchini, bell pepper, onion and corn not only lighten up the meal and give your some more vitamins and minerals, they really make each bite more succulent and delicious.

Adding a tiny bit of unsweetened cocoa powder really balances out the spice and helps all the flavors meld together!

What you are getting:

Beef – Besides the obvious protein, I opt for beef instead of turkey, because red meat is the best source of iron. The iron helps your body transport oxygen, which is critical for your nervous system and cell functional throughout your entire body. Iron deficiency can leave you feeling tired, looking pale and bruising easily. And after all the blood tests I did, my iron levels were borderline anemic.

Beans – Also a great source of protein, but they are also packed with fiber that helps you stay full longer, regular your blood sugar and absorb more nutrients from your food since your body takes longer to digest it! (Nutrition Data)

Onion – While uncooked onions help kill bacteria, cooked onions still have a good amount of vitamin C and B6. (Nutrition Data)

Zucchini – Low in calories, these veggies are a good source of Thiamin, Riboflavin, Vitamin B6 and a very good source of fiber, Vitamin A, C and K as well as Folate, Megnesium and Potassium. (Nutrition Data)

Bell pepper – They are also a good source of fiber, Thiamin, Folate, Potassium and Copper, and a very good source of Vitamin A, C (1 cup =385% DV; take that oranges!), E and B6 as well as Manganese. (Nutrition Data)

So eat up! And stay warm and healthy!

Veggie Chili Con Carne

Serves 4.

Ingredients:

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1 large yellow onion, diced
1 Ib. lean ground beef (or ground turkey)
2-3 medium zucchini, chopped (more if desired)
1 red or green bell pepper, diced
¼ cup pickled jalapenos, diced
2-3 cloves garlic, pressed
1 tsp. salt
1 tsp. dried oregano
1/2 tsp. ground cumin
2 tsp. paprika
3 Tbsp. chili powder
1/8-1/4 tsp. cayenne pepper or a finely chopped red chili *
1 Tbsp. unsweetened cocoa powder
1 can diced tomatoes (15 oz.)
1/2 cup chicken stock (beef or vegetable)
1 can black beans (15 oz.), drained and rinsed
1 can kidney beans (15 oz.), drained and rinsed
1 small can corn (8 oz.), drained and rinsed
Garnish: Chopped parsley, cilantro, hot sauce, sour cream and or grated cheese!

* You know your tastebuds better than I do. Adjust level of spice as need be!

Directions:

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1.    In a large pot on medium heat, add ground beef and cook about 5 minutes or until it is almost all brown, breaking the meat apart as you go.

2.    Clear the center of the pot by pushing the beef to the edges. Add onion and bell pepper and cook 3 minutes.

3.    Add the zucchini and work the beef in again, cooking for an additional 2-3 minutes.

      4.    Add the garlic, jalapenos, salt, oregano, cumin, paprika, chili powder, cayeene pepper and 
             cocoa powder. Mix well and cook for about 3 minutes.

5.    Add diced tomatoes, stock, black beans, kidney beans and corn. Reduce heat and allow to simmer on low heat for 20-30 minutes, stirring occasionally.