Beans are a versatile, fiber-rich, relatively cheap food that are enjoyed by vegetarians and non-vegetarians alike. Where I’m from, rice and beans are a staple food combination. Even for people who claim to not like vegetarian food, a nice side of arroz con habichuelas is never missing from a well-balanced Crucian lunch plate.
For those whose goal it is to eat less animal products, beans are one of the best sources of protein available. Their fiber content exceeds that of any fruit or vegetable pound for pound, and they can be bought ready-made for those days when pulling out the pressure cooker feels like too much of a hassle. For these reasons, I like to make meals that contain beans several times per week. One such meal is this savory, flavorful, nutritious vegetarian chili.
Let's take a look at one of the health benefits of beans:
Ingredient/Nutrient Spotlight: Pulses
Eating pulses, or legumes, on a regular basis may be beneficial for those who are trying to lose weight. In a meta-analysis of 21 intervention studies where overweight and obese middle-aged men and women were assigned to diets that either included legumes or excluded them, researchers found a beneficial effect for legume consumption.
Consuming chickpeas, lentils, or beans led to a small but significant weight reduction over a median study duration of 6 weeks (-0.34 kg, 95% confidence interval: -0.63, -0.04). They also observed a moderate reduction in overall body fat (p >0.05).
There are many reasons why eating beans can be an effective component of a comprehensive weight loss strategy. Here is a brief overview:
They make us feel fuller for longer by slowing down the rate at which food passes through our intestines.
Their proteins stimulate the secretion of satiety hormones cholecystokinin (CCK) and glucagon-like peptide (GLP-1), which also promote satiation.
Meals that promote satiation also help to combat overeating.
Their high fiber content reduces the ability of the intestinal villi to come into contact with all of the macronutrients in the food we eat, reducing the overall amount of calories absorbed.
So, if you have been shying away from beans, hopefully you feel more motivated to eat them more often now!
Now, on to the recipe!
This recipe makes 8-10 servings.
Ingredients:
1/2 of a large yellow onion
1/2 each of a red and a green bell pepper
1 tablespoon minced garlic
2 tablespoon olive oil
1/2 tablespoon adobo seasoning
1 whole serrano pepper
1 lb soaked red beans
3 8 ounce cans of tomato sauce
1 tablespoon turmeric powder
1 tablespoon dried basil
1 tablespoon dried oregano
1 can (~16 oz) sweet kernel corn
1/4 cup fresh cilantro
1 tablespoon salt (to taste)
1/2 tablespoon black pepper
Instructions:
This recipe calls for soaked beans, which means that you will need to plan ahead of time if you want to make this recipe. Soaking beans helps to speed up the cooking process and also may help to reduce the presence of anti-nutrients such as phytates in the beans. I typically soak my beans for at least two days prior. Another option is to use a pressure cooker - this will shorten cooking time dramatically. If you are really short on time, then canned beans can be used.
Once all of your ingredients are ready, start by chopping and then sautéeing the onion, bell peppers, and garlic in the olive oil until they become soft and aromatic. Do this in a pan, not in the pot that you intend to prepare the chili in. How you slice your vegetables is up to you - I like chunky pieces of onion and pepper in my food, so I go for 1 centimeter wide julienne cuts. If you prefer for your vegetables to be less visible - or if you are dealing with picky eaters - you may want to dice or even mince the onion, peppers, and garlic prior to sautéeing.
Next, add the adobo to the pan.
In a separate pot, boil the beans until tender, then add the tomato sauce, corn, seasonings, and sauteed veggies. Simmer on low heat for 45 minutes, allowing the flavors to mix and mingle well.
Once the chili is ready and has been removed from heat, add the fresh cilantro.
Waiting until the very end to add the cilantro is the best way to maximize its flavor!
Prep time:
15 minutes
*Beans should be soaked for at least two days prior if not using a pressure cooker or canned beans*
Cook time:
1 hour
Total time:
1 hour and 15 minutes
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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