POP Nutrition | Beany Beef Chilli

Chilli….warms up the hearts and bodies of hungry souls all over the world. And, I as many others, just cannot resist its fragrant lure, chewy texture, and the way it makes it’s way through my body and makes it feel warm and fuzzy from head to toe.  One things I would like to say for those who have trouble with THE BEAN. I only use organic dried beans and soak them overnight in water to make sure they are easily digested. That makes a world of different for those of us with sensitive stomachs. Soaking helps to remove the indigestible complex sugars (oligosaccharides) from the outer coating of the beans and preserves the most nutrients, so you get the benefits of all the proteins, vitamins and minerals in the beans and maximize their food value (source: http://missvickie.com/howto/beans/howtosoak.html). So dig in and get a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk (source: http://www.rd.com/slideshows/health-benefits-of-beans/#ixzz3LKnblrIY).

Ingredients (makes 8):

  • 2.5 lb. beef round bottom, cubed
  • 1 large onion, chopped
  • 4 medium tomatoes, chopped
  • 1 tbsp. coconut oil
  • 6 dried chiles, optional
  • 1 tbsp. Organic Celery Seed Powder
  • 2 tsp. paprika
  • 3 bay leaves
  • 2 tbsp. Ground Mustard Seed
  • 1/2 tsp. Ground Black Pepper
  • 2 tsp. garlic, minced tbsp. white wine vinegar
  • 1 tbsp. honey
  • 5 cups of water

Cooking Steps:

  1. Place beans in a  bowl and add enough cold water to cover them by 3-4 inches, cover with a towel and soak overnight or for 4 hours if short on time. When ready, rinse twice with cold water.
  2. Set a Cast-Iron Dutch Oven on low heat, then add coconut oil, onion, garlic, and all the spices. Simmer on low and stir occasionally for 5 min.
  3. Fold in tomatoes, soaked and drained beans, meat, and add water. Cover the pot and raise the heat to HI to bring stew to a boil, about 5 min.
  4. Lower the heat and cook on low for 3 hours.
  5. If you would like a creamy consistency then take a few cups of chilli and blend it in a high-speed blender until smooth. Fold back in, mix well and bring to boil again to make sure that if any water accidentally got in the chilli will not go bad. Enjoy!

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Svetlana ” Free2BFit360″

 

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