Preparation time: 10 minutes
Total time: 8+ hours (slow cooker)
Makes 8 servings (about 12 cups)
There’s nothing like a steaming bowl of chili on a cold day. So satisfying, this hearty stew is even better the next day. This recipe makes a big batch to eat now and freeze for another meal.
• 2 cups dried beans (1½ cups pinto, ½ cup black or adzuki or any other combination)
• 1 tablespoon extra-virgin olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1½ teaspoons ground cumin
• 2½ pounds ground beef (85% lean)
• 8 cups water
• 4 ounces tomato paste
• 1½ teaspoons salt, or to taste
• 2 cups Fresh Salsa (here), or 1 jalapeño, seeded and pureed with 1 (14.5-ounce) can diced tomatoes
• 1 small red onion, minced
• 1 cup shredded cheddar or other mild cheese
Sort through the beans and remove any stones or grit. Rinse well. Place in a large pot or bowl with enough water to cover by a few inches. Soak for 8 hours or up to overnight. Drain the soaked beans and set aside.
Heat the olive oil in a slow cooker on the sauté setting or in a stovetop-safe slow cooker insert or pressure cooker over medium heat. Add the onion, garlic, chili powder, and cumin and cook, stirring, until the onion is translucent.
Add the meat and cook, stirring, for 5 minutes, or until the meat begins to brown. Add the soaked beans and the 8 cups fresh water. Bring to a boil.
If using a slow cooker, replace the insert, if necessary, cover, and cook on medium for 8 hours or according to the manufacturer’s instructions, until the beans are tender.
If using a pressure cooker, cover, bring to high pressure, and cook for 25 minutes or according to the manufacturer’s instructions, until the beans are tender.
Once beans are cooked, stir in the tomato paste, salt, and salsa. Simmer for 20 to 30 minutes more to allow the flavors to fully come together. Taste and adjust the seasonings, adding more chili powder, salt, or salsa as desired.
Serve hot, garnished with the red onion and cheese.
Calories: 576
Carbohydrate: 39 g
Protein: 41 g
Fat: 28 g
Variations
Stovetop version: Substitute 6 cups cooked beans measured with cooking liquid (see Do-It-Yourself Beans, here) and additional bean cooking liquid or water to reach 8 cups or canned beans, rinsed and drained, then measured with water to reach 8 cups total for the dried beans and water. Cook on the stovetop for 30 minutes or more.
Vegetarian version: In place of the beef, substitute 1½ pounds Crumbled Tempeh (here) sprinkled on the top at the end, or 2 pounds extra-firm tofu, drained, pressed with an absorbent towel, and crumbled, then cooked with the beans. Increase the salt and spices to taste to flavor the tofu or tempeh.
Substitute ground turkey or buffalo for the beef and increase the oil to ⅓ cup to account for the lower-fat meats.
For Phase 3: Use 2 pounds ground beef.
Phase 1 Meal: Serve with a side of salad greens with chopped raw vegetables and 1 to 2 teaspoons Creamy Peppercorn Vinaigrette (here). For Dessert: A few strawberries and 1 heaping tablespoon Cardamom Whipped Cream (here).
Calories: 688; Carbohydrate: 27%; Protein: 25%; Fat: 48%
Phase 2 Meal: Serve with a side of salad greens with chopped raw vegetables and 1 to 2 teaspoons Creamy Peppercorn Vinaigrette (here). For Dessert: ½ cup blueberries.
Calories: 680; Carbohydrate: 32%; Protein: 25%; Fat: 43%
Phase 3 Meal: Use the Phase 3 Variation. Serve with 1 slice of Cornbread (here) and 1 teaspoon butter or olive oil. For Dessert: ½ cup blueberries.
Calories: 699; Carbohydrate: 36%; Protein: 23%; Fat: 41%