Chili isn't just a meal—it's a culinary journey with endless possibilities. Think of it as your own personal flavor quest, where each ingredient choice leads you down a new path of deliciousness. The best part? No matter which ingredients you choose, you're almost guaranteed a satisfying meal after some time on the stove.
Our Iron-Packed Adventure Chili takes this customizable concept and gives it a health-boosting twist, perfect for those looking to support their blood health. Let's explore how to create a chili that's delicious and tailored to your nutritional needs!
Base Recipe: Black Bean Chili
- Prep Time: 30 mins
- Cooking Time: 25 mins
- Total Time: 55 mins
Ingredients (serves 6)
- 1 tablespoon + 1 teaspoon avocado oil or canola oil
- 4 cloves garlic, minced
- 1 large onion, diced
- ½ teaspoon salt
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground chipotle chile, or to taste
- 2 cups no-salt-added vegetable broth
- 2 (14-ounce) cans of black beans, rinsed and drained
- 1 (14-ounce) can no-salt-added crushed tomatoes
- 1 (14-ounce) can no-salt-added diced tomatoes
- ½ cup Greek yogurt for serving
- ¼ cup chopped fresh cilantro, for serving
- ¼ cup minced red onion, for serving
Instructions
- In a large heavy-bottomed soup pot or Dutch oven, heat oil over medium-high heat. Add garlic, onion, and salt. Cook, stirring often, until starting to brown (4-6 minutes).
- Add chili powder, cumin, cinnamon, and chipotle. Stir to coat and cook until fragrant, stirring often.
- Pour in broth. Increase the heat to high and bring it to a simmer. Cover, reduce heat to medium-low (8 to 10 minutes).
- Stir in black beans, crushed tomatoes, diced tomatoes, and optional ingredients (see below). Increase heat to medium-high and bring to a simmer, stirring often. (10-15 minutes)
- Reduce heat to medium-low and simmer uncovered, stirring occasionally, until flavors have melded and chili has thickened (5-7 minutes).
- If desired, Serve topped with a dollop of yogurt, cilantro, and red onion.
Customizing Your Iron-Rich Chili
Now, here's where the real adventure begins! To boost the iron content of your chili, consider adding these iron-rich ingredients:
- Soy crumbles: A vegetarian option that mimics ground meat texture.
- Fortified tofu: Adds protein and a creamy texture when crumbled.
- Kidney beans: Rich in iron and fiber, they add a classic chili texture.
- Chickpeas: Bring a nutty flavor and extra iron to your chili.
- Navy or great northern beans: These white beans are mild and creamy.
- Pinto beans: A chili classic, these beans are both iron-rich and flavorful.
- Edamame: These green soybeans add a pop of color and nutrition.
- Jalapeños or Mexican dried chiles: Spice up your chili while adding a touch of iron.
Remember, you can mix and match these ingredients to create your perfect iron-rich chili. Don't be afraid to experiment!
Health Benefits of Iron-Rich Chili
Focusing on iron-rich foods is crucial for those dealing with iron deficiency or iron deficiency anemia. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. By incorporating iron-rich ingredients into your chili, you're not just making a delicious meal—you're actively supporting your blood health. So, grab your apron and your sense of culinary adventure. It's time to create your perfect iron-rich chili!
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