Here’s an easy chili for a quick, kid-friendly healthy dinner option. It’s impossible to mess up, and freezes well, so consider using a really big pot and doubling the recipe.
You can easily substitute in peppers or mushrooms for the carrot, or any other lonely veggies you might come across in your crisper drawer. If the chili gets too thick, just add a little more stock or water. You can also substitute chopped fresh tomatoes for the canned, thinning a bit with stock.
2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
3 large carrots, peeled and chopped
1 small or 1/2 large sweet potato, peeled and cubed
4 cloves garlic, crushed and chopped
1 cup+ low sodium vegetable stock
1-28 oz. can crushed tomatoes, no salt-added preferable
1-14 oz. can black beans
1-14 oz. can dark red kidney beans
1 cup or so of one other bean (chickpea, white bean, or more black/kidney
beans – or can use 1/2 block crumbled organic tofu)
1 tablespoon ground cumin
1-2 tablespoons chili powder (adjust spice to your liking, I ﬁnd 1 tbsp is mild
enough for younger children)
1 tsp dill
1 teaspoon sea salt (less if you did not use sodium-reduced stock)
Greek yoghurt for garnish (optional)
To prepare: Over moderate heat, heat two tablespoons oil in a deep pot and combine onion, carrots, sweet potato and garlic. Sauté for 3-5 minutes to soften vegetables. Deglaze pan with broth, add tomatoes, black beans and red kidney beans, third bean of choice and stir to combine. Season chili with cumin, chili powder, salt and dill. Simmer over low heat about 15-20 minutes longer, until carrots and potato are softened, then serve up bowls of chili and top with greek yoghurt, and/or scallions, and fresh tomato. Yummy with a handful of baked organic tortilla chips, or served over brown rice!
Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better! She is a mother of two terrific HRM kids, aged 7 &8. For information and recipe ideas, visit her website.