As the evenings get shorter and the days get chillier (ha, get it!), sometimes all we want is a warm bowl of chili! This 3 bean chicken chilli is comforting, warm and nutritious!
The inclusion of 3 types of beans, as well as the chicken, makes this recipe packed with protein! Protein is one of the necessary food groups our bodies need. We need protein because it helps our body grow and repair itself, since much of our bodies are made of protein.
Black beans are also a great source of iron, fiber, manganese, magnesium and antioxidants. The iron in black beans is more difficult for our bodies to absorb as they are a plant-based iron source. Therefore, combining black beans with bell peppers, which are rich in Vitamin C, increases their iron absorption. The white beans are a great source of potassium, which is a mineral that is great for maintenance of blood pressure and blood sugar levels, muscle contractions and nerve impulse transmission. Kidney beans are also a great source of iron and B vitamins, which are important for brain health.
Ensuring you choose a low sodium stock, whether its chicken, turkey or vegetable, is recommended. Sodium is a sneaky mineral that is found in everything we buy, which can raise our body's sodium levels above the healthy amount. This can affect our overall health, specifically our heart health and blood pressure. When buying products like stock, opting for the low sodium version ensures that you are keeping your body's sodium intake at a healthy level. Please read the nutrition label and ingredient list before purchasing. For this recipe, we purchased Pacific Organic Turkey Bone Broth. It has only 85mg sodium per 1 cup serving and 0g of sugar!
Cumin is a great spice for this dish; its warm flavor profile is perfect for a comforting bowl of chili! It also has incredible health benefits. It contains dietary fiber and vitamins A, E, B and C, and contains iron and copper, which are necessary for red blood cell production, as well as zinc which is needed for our overall metabolism. Additionally, it contains potassium, which is necessary for controlling blood pressure and heart rate.
We also included turmeric to this recipe. Not only does it add a beautiful color, but it has an immense amount of health benefits. It is most known for its anti-inflammatory abilities, which is beneficial for almost every chronic disease such as cancer, heart disease, Alzheimers and obesity. Additionally, it's great for facilitating proper digestion.
3 Bean Chicken Chili
Preparation: 10 minutes
Cook time: 30 mins - 10 hours *See tips*
1 can kidney beans
1 can black beans
1 can white beans
1 onion, chopped
1 red bell pepper, chopped
3 tomatoes, chopped
1 teaspoon cumin
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder
¼ teaspoon turmeric
Fresh cracked black pepper (no need for salt as the stock is already salted)
2 breasts of chicken, cooked and shredded
4 cups water (add more water as needed)
1 cup of low sodium stock
Rinse beans thoroughly in a colander over running water to remove excess sodium and gunk.
Bring water to boil in a large pot, add all ingredients to the pot and simmer for 30-60 minutes or until desired tenderness. Add more water as needed and occasionally.
For slow cooker:
Place chicken in slow cooker and cover with ingredients, stock, and water. Cook on high for 4 hours or low for 10 hours.
Tips & Serving Suggestions
For the chicken, you can either use a rotisserie chicken, leftover chicken breast or grill the breasts before hand!
Serve with Garden of Eatin chips, brown rice or whole grain pita bread
Top with cilantro and some natural greek yogurt for some added freshness