Basic Chili in 7 Easy Steps: Easy DASH Diet Chili Recipe - Choice Diets

Basic Chili in 7 Easy Steps: Easy DASH Diet Chili Recipe

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Erin Swenson, Food Blogger

Basic Chili

Basic Chili is an easy, comforting, and savory dish that is delicious on a cold winter day as dinner or as a topping on chili cheese dogs, baked potatoes, Navajo tacos, or walking tacos. This basic chili is made with ground beef, peppers, beans, tomatoes, corn, onions, garlic, and seasonings. So it is loaded with nutrients, fiber, and flavor.

Beans make up the base of this basic chili recipe. I like to use a good combination of different types of beans. Kidney and black beans are generally my go to, but pinto, navy, cannellini, and great northern are all equally delicious. Beans are high in fiber and protein and when eaten with rice and other whole grains that combine to make complete proteins. Beans can also be counted as either a vegetable or a protein when meal planning.

Tomatoes are another main component of this dish. Tomatoes are a good source of fiber, vitamin C, potassium, and folate. They also contain lycopene. Lycopene is an antioxidant that in some studies has shown to reduce the risk of certain cancers and heart disease. Lycopene also helps with eye health. Studies show that it can help prevent or reduce the risk of cataracts, as well as macular degeneration. The bell peppers in this dish are full of vitamin C, vitamin A and they add flavor. Many people don’t love bell peppers, so if that is you, feel free to leave them out.

If you are looking to make this recipe DASH diet friendly, make sure you are using low sodium beans or cook your own beans from dry beans and don’t add extra salt. Also be sure to use lean ground beef or lean ground turkey meat. To reduce calories with the toppings, use plain Greek yogurt in place of sour cream and make sure you are using low fat cheese.

How to Make Basic Chili –

Home Made Recipe:

  • Dice the onions and bell peppers
  • Heat a pot or large skillet on Medium-Medium High heat add 1 Tablespoon oil
  • Sauté onions and bell peppers.
  • Once onions are translucent add ground beef, garlic, salt, pepper, chili powder, cumin, and oregano.  Cook until beef is browned
  • Rinse and drain beans.
  • Add beans, tomatoes, corn, and green chilies to the pot. Let simmer 20-30 minutes, stirring occasionally.
  • Serve with grated cheese and sour cream.

Make Chili Recipe Instruction:

Servings: 8-10      Prep Time: 5-10 Minutes      Cook Time: 40 Minutes      Total Time: 45-50 Minutes

Ingredients:

  • 6 – 15 oz. cans Beans-Kidney, Black, Pinto, Navy, etc.
  • 1 large onion
  • 1 lb. ground beef
  • 2-15 oz. cans diced tomatoes
  • 1 cup frozen corn or 1 can corn drained
  • 2-7 oz. cans diced green chilies
  • 1 bell pepper diced
  • 4 cloves minced garlic
  • ¼ C chili powder
  • 1 tsp cumin
  • 1 tsp salt
  • ½ tsp oregano
  • ½ tsp pepper

Instructions for Make Basic Chili Recipe:

  1. Dice the onions and bell peppers
  2. Heat a pot on Medium-Medium High heat add 1 Tablespoon oil
  3. Sauté onions and bell peppers.
  4. Once onions are translucent add ground beef, garlic, salt, pepper, chili powder, cumin, and oregano.  Cook until beef is browned
  5. Rinse and drain beans.
  6. Add beans, tomatoes, corn, and green chilies to the pot. Let simmer 20-30 minutes, stirring occasionally.
  7. Serve with grated cheese and sour cream.

Important Note:

My family loves to eat this chili with cornbread. Cornbread is easy to make from scratch or there are many easy and tasty premade mixes. One mix that my family likes is Krusteaz Honey Cornbread and Muffin Mix. Another variation of this chili that I like to make is to replace the canned diced tomatoes with chunky salsa. This gives this basic chili recipe a Tex-Mex flavor. This recipe freezes well and is easy to make ahead and freeze half or more of for later. Basic Chili recipe with beans basic vegetarian chili.

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