This Easy Chili Recipe Will Make You Warm Up to Fall

healthy-chili-recipe

We are finally seeing some cooler temperatures here in San Diego, and though I may be getting a little ahead of myself, I have taken the opportunity to start adding in my favorites soups and chili recipes in our weekly meal plan.

Cue infinity scarves and pumpkin everything!

Easy Fall Recipes

Chilis, soups, stews, etc. are a great way to “clean out the fridge”, and versatile enough to add in whatever proteins, vegetables and spices you might have on hand.  

Making these types of dishes are also great for a crockpot or instant-pot, where you can literally throw everything in and leave it to cook on it’s own.

I also love how filling and satisfying chili and soups are, especially on cooler days. The combination of ingredients offers a hearty balance of protein, carbohydrates, and healthy fats in every delicious spoonful.  

Simple, Healthy Chili Recipe

For any of my mama friends who may be pregnant, postpartum, or simply looking for a healthy, kid-friendly meal, this chili recipe is loaded with nutrients that can help support your body and babies, including fiber, B-vitamins, iron, and antioxidants.  

It's an easy to cook recipe - YES, even one you can make while baby-wearing or with a toddler strapped around your leg (I’ve done both).  You can easily double the recipe and freeze some for another day.

Something For Everyone

For football season, a fall-favorite dish, or an easy weeknight meal, this simple chili recipe is guaranteed to fit the bill and be crowd-pleaser!  

Entertaining a crowd or hosting a party?

You can put together a chili bar night with a variety of toppings.

Allow everyone to customize their own bowl of chili with your favorite toppings, including shredded cheese, sliced green onions, cilantro, a spoonful of sour cream, avocado slices or guacamole, or crushed tortilla chips!  

We do this with our kids at home to make the mealtime experience more fun for everyone.  Don’t forget a side of your favorite cornbread to perfectly compliment this healthy one-pot meal.  

Easy Weeknight Chili - One Pot Meal

Here is the recipe for my favorite chili!  Just remember, you can easily customize this however you would like to meet your preferences.  

Substitute with your favorite beans, omit the meat to make it vegetarian, or add more spices/peppers to bring up the heat a few notches!

Ingredients

  • 2 Tbsp Olive Oil
  • 1 Yellow Onion, finely chopped
  • 4 garlic cloves, minced
  • 1 Green Bell Pepper, seeded, and finely chopped (optional)
  • 1-14 oz. can fire-roasted tomatoes with green chilies (select fire-roasted tomatoes without chiles if you’re looking to make this more mild)
  • 2-14 oz cans beans of choice, such as Pinto, Kidney, Black, Garbanzo, etc, rinsed and drained
  • 1-14 oz. can corn (or frozen corn)
  • 4 cups low-sodium broth/stock (beef, chicken, or vegetable)
  • 1-6oz. Can of tomato paste
  • 1.5 lbs. Ground turkey or beef

Spices

  • I Tbsp Paprika
  • 1 Tbsp Cumin
  • 1 Tbsp Dried Oregano
  • 3 Tbsp Chili Powder
  • Salt to taste

Directions

1. In a large dutch oven or pot over medium heat, heat the oil. Add in the meat, onion, garlic, salt and spices, saute until meat is browned and cooked through. Add in bell pepper and cook for an additional minute.

2. Add in canned tomatoes, followed by broth/stock of choice and whole can of tomato paste. Stir until well combined and bring to a gentle simmer.  Reduce the head to medium low, stirring occasionally to ensure tomato paste is well incorporated.  Simmer for about 10 minutes.

3. Add beans of choice and corn, stir until well combined.  Continue to simmer for additional 5-10 minutes over medium-low heat until the chili is slightly thickened.  Season to taste with salt and serve.

Option

For a heartier chili, add any additional vegetables you may have available once you have added your broth and tomato paste in step two.

Options may include cubed butternut squash and/or sweet potatoes, chopped carrots, celery, etc.

This is a great alternative if you are making this dish vegetarian. Just be sure to simmer your chili long enough for vegetables to become fork-tender. 

Serving Tip

Accompany with all your favorite toppings, including sour cream, shredded cheese, avocado slices, chopped green onions, etc.

Serve alongside your favorite cornbread (or cornbread muffins for your kiddos!)

How Kids Can Help

There are always opportunities for your kids to join you in the kitchen and get early exposure to cooking. Your kids can help you drain/rinse beans, add ingredients to the pot, stir, and chop.  

Be sure to delegate age-appropriate tasks and most importantly, make it fun!

 

What are your favorite recipes for the fall season?

 

Crystal Karges, MS, RDN, IBCLC

Crystal Karges Nutrition

Crystal Karges, MS, RDN, IBCLC is a San Diego-based private practice dietitian helping others embrace their health for themselves and their loved ones.  Focusing on maternal/child health and eating disorders, Crystal creates the nurturing, safe environment that is needed to help guide individuals towards a peaceful relationship with food and their bodies.