Warm up with a hearty chili that’s full of flavor, good for you AND your budget. This dietitian-updated version is delicious, filling, and family-friendly comfort food you can feel good about.
Traditional recipe:
- Ground beef
- Full-fat toppings such as sour cream
Healthier swaps:
- Double up the beans
- Add in grated carrots and zucchini for extra veggies!
- Top with plain greek yogurt instead of sour cream
Updated Recipe:
Ingredients:
- 1 tbsp avocado oil
- 1 yellow onion, chopped
- 1 Jalapeno pepper, seeds removed and finely chopped
- 4 cloves garlic, minced
- 1 carrot, finely grated
- 1 zucchini, finely grated
- 3 tbsp taco seasoning
- 2 tbsp tomato paste
- 4 cups beans of choice, cooked or no salt added canned (black, kidney or pinto work well!)
- 1 14oz can diced tomatoes
- 2 cups vegetable broth (no salt added)
Directions:
- Heat the oil in a pot over medium heat. Add the onions and jalapeno and cook for about 5 minutes or until the onion begins to soften. Stir in the carrot and zucchini, cooking for another 2 minutes. Stir in the garlic and taco seasoning and cook for another minute.
- Add the tomato paste and beans and mix well to combine, then add the diced tomatoes and vegetable broth.
- Bring the chili to a gentle boil then reduce the heat slightly and simmer for 15 to 20 minutes or until the chili has thickened.
- Serve with a dollop of greek yogurt and enjoy!
Notes:
-
Leftovers – Refrigerate in an airtight container for up to four days.
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Serving Size – One serving is approximately 1 1/4 cups of chili.
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Additional Toppings – Lime wedges, avocado, cheese, sour cream, tortilla chips, and/or hot sauce.
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No Taco Seasoning – Use a combination of chili powder and cumin instead.
Author: Sarah Wilding, BASc, MScFN
Sarah is a Registered Dietitian in Ontario with a passion for practical, real-life nutrition. She supports clients with easy meal planning, healthy weight loss, women’s health (including menopause and PCOS), digestive health, healthy aging, and chronic disease management such as diabetes, high blood pressure, and high cholesterol. Her approach is realistic, supportive, and focused on helping people feel their best, because as Michelle Obama says, “Success isn’t about how your life looks to others. It’s about how it feels to you.”