Chili

 

Originally a three-bean vegetarian chili, but we like to add ground beef.

If using dried beans, start by cleaning and soaking them the night before. Cook each type of bean separately to ensure peak doneness, usually 30-45 minutes depending on soak time. The red kidney beans tend to be ready first, then the black beans. Roughly 1 cup of each type of dried bean has worked for me.

If using canned beans, a 15 oz can of each type of bean is fine. Quantity is flexible. In the original recipe, the ratio of each type of bean, and the corn, to each other is 1:1, but approximations are fine. It's a chili, not fine cuisine.

• 1 onion, diced
• optional: ground beef, like 1/2 lb or so.
• 4 cloves garlic, minced
• 15 oz black beans (425g), 1 can, drained and rinsed
• 15 oz red kidney beans (425g), 1 can, drained and rinsed
• 15 oz chickpeas (425g), 1 can, drained and rinsed.
• 15 oz corn (425g), 1 can, drained. Or use frozen.
• 30 oz diced tomatoes, or 2 cans.
• 1/4 cup tomato paste (55g)
• 1 tsp paprika
• 1 tbsp chili powder (original recipe: 3 tbsp, but A- doesn't like too spicy)
• 2 tbsp cumin (ground in mortar and pestle with the coriander and salt, below)
• 1 tsp coriander
• 1 tsp salt
• 4 cups vegetable stock (or beef)
• 3/4 cup red lentils
• optional: 1/4 tsp cayenne pepper (A- doesn't like spicy)
• optional: 2 tbsp honey (original recipe called for this, I never use it)

In a deep pot, saute the onions and garlic, adding the ground beef if using it.

Add the beans, tomatoes, tomato paste, spices, vegetable or beef stock, and lentils. Bring to a boil, then simmer for 2-3 hours. Stir every 30 minutes or so. In the beginning, simmer with a lid on to control evaporation. When the diced tomatoes have broken down, simmer with the lid off to thicken the chili. Be careful to stir and scrape the bottom frequently, or the beans will burn on the bottom of the pot. Once the chili is done, turn off the stove. Give the pot another good stir, and let it sit for 15 minutes or so. This helps release anything stuck on the bottom of the pot.

Source: https://tasty.co/recipe/freezer-prep-protein-packed-chili

Update

Made the recipe, but weighed the ingredients. Canned beans were drained and rinsed. Estimate of protein and sodium was calculated.

• 19 fl oz can of black beans, drained and rinsed: 337g (estimate: 30g protein, 750mg sodium)
• 19 fl oz can of chickpeas, drained and rinsed: 275g (estimate: 28g protein, 530mg sodium)
• 19 fl oz can of kidney beans, drained and rinsed: 303g (estimate: 30g protein, 510mg sodium)
• 425g frozen corn (13g protein, 0mg sodium)
• 105g dried red lentils (25g protein, 0mg sodium)
• 1600g home-canned crushed tomatoes, no salt added (estimate: 26g protein, 200mg sodium)

I don't have information for the home-canned tomatoes. In the pot, we have:

• 152g protein from the tomatoes, beans, lentils, and corn
• 4450mg sodium from the tomatoes, salt, chili powder, and vegetable bouillon