This Happy Belly Chili is chock full of a diversity of plants to feed and support your microbiome. A happy gut equals a happy life!
Did you know that most Americans are not getting enough fiber in their diets? This may have something to do with all the processed convenience foods we eat or the vast amounts of misinformation about the healthiness of some popular diets like paleo or keto.
The importance of fiber is often quietly pushed aside.
When thinking about how to eat a healthy diet, protein is certainly worth considering. But, based on the extraordinary impact of our gut health on the health of the entire body, I would suggest that for most Americans, FIBER is more important than protein. Americans generally get too much protein, especially omnivores who eat some form of animal product at all meals, and even some snacks.
What your body really wants and needs is FIBER.
And that is what this recipe is all about. Fiber! As you know, fiber is only found in plants. Animal products do not have any fiber in them. And when you are eating to fuel your happy belly, diversity is the name of the game.
This Happy Belly Chili is chock full of fiber-rich plants, the more the better. I kept adding more and more plants until I couldn’t think of any more. If you make this recipe, feel free to improvise and add more or different beans, grains, seeds, and nuts! Chili is one of those masterful creations that hides a multitude of goodness!
Happy Belly Chili
Ingredients
- 1 onion, diced
- 3 cloves garlic, minced
- 3 carrots, chopped
- 3 celery stalks, chopped
- 28 oz fire roasted tomatoes
- 14 oz cooked kidney beans
- 14 oz cooked black beans
- 14 oz cooked pinto beans
- 8 oz crumbled tempeh or tofu
- .5 c uncooked quinoa
- .5 c uncooked black lentils
- 2 tbsp chipotle in adobo sauce
- 3-4 c water, to desired thickness
Spices
- 2 Tbsp chili powder
- 2 tbsp cumin
- .5 cup powdered dried mushrooms
- 2 tbsp smoked paprika
- 1 tbsp cocoa powder
- 2 tbsp soy sauce or aminos
- 1 tbsp worcestshire sauce
- 1 tsp salt, or to taste
Garnish
- fresh cilantro, chopped
- unsweetened vegan yogurt, salted with a squeeze of lemon juice mixed in
Instructions
- Saute onion, carrots and celery for 7 minutes, till soft
- Add minced garlic and saute for an additional minute
- Add remaining ingredients and bring to a boil, then simmer 30 minutes till all ingredients are soft and quinoa has bloomed.
- The amount of water you need to add will depend on personal preference for a thicker or thinner chili. Keep in mind, if you are adding uncooked lentils and quinoa, these will absorb some extra water. You can always dilute at the end if it is too thick.
