WARM UP THE FAMILY WITH A SIMPLE ONE-POT CHILI

Cooler fall weather means it’s time to break out the warm soups and stews! Get your loved ones involved as you throw together this easy one pot chili.


BY: CRYSTAL KARGES, MS, RDN, IBCLC

As we’re finally seeing some cooler temperatures, let’s take the opportunity to start adding in some favorites hearty soups and chili recipes into your our weekly meal plan.

Cue infinity scarves and pumpkin everything!

Chilis, soups, and stews are a great way to “clean out the fridge”, and versatile enough to add in whatever proteins, vegetables and spices you might have on hand.  

Making these types of dishes are also great for a crockpot or instant-pot, where you can literally throw everything in and leave it to cook on it’s own. Chili and soups are filling and satisfying, especially on cooler days. The combination of ingredients offers a hearty balance of protein, carbohydrates, and healthy fats in every delicious spoonful.  

For football season, a fall-favorite dish, or an easy weeknight meal, this simple chili recipe is guaranteed to fit the bill and be a crowd-pleaser.

Entertaining a crowd or hosting a party? Put together a chili bar night with a variety of toppings.

Allow everyone to customize their own bowl of chili with your favorite toppings, including shredded cheese, sliced green onions, cilantro, a spoonful of sour cream, avocado slices or guacamole, or crushed tortilla chips!  

For any mamas who may be pregnant, postpartum, or simply looking for a healthy, kid-friendly meal, this chili recipe is loaded with nutrients that can help support your body and babies, including fiber, B-vitamins, iron, and antioxidants.  It’s an easy-to-cook recipe – YES, even one you can make while baby-wearing or with a toddler strapped around your leg (I’ve done both).  You can easily double the recipe and freeze some for another day.

There are even opportunities for your kids to join you in the kitchen and get early exposure to cooking. Your kids can help you drain and rinse beans, add ingredients to the pot, stir, and chop.  

Be sure to delegate age-appropriate tasks and most importantly, make it fun!

I guarantee this makes mealtime experiences more fun for everyone!

Don’t forget a side of your favorite cornbread to perfectly compliment this healthy one-pot meal.  

Just remember, you can easily customize this however you would like to meet your preferences.  

Substitute with your favorite beans, omit the meat to make it vegetarian, or add more spices/peppers to bring up the heat a few notches!

INGREDIENTS
  • 2 Tbsp Olive Oil
  • 1 Yellow Onion, finely chopped
  • 4 garlic cloves, minced
  • 1 Green Bell Pepper, seeded, and finely chopped (optional)
  • 1-14 oz. can fire-roasted tomatoes with green chilies (select fire-roasted tomatoes without chiles if you’re looking to make this more mild)
  • 2-14 oz cans beans of choice, such as Pinto, Kidney, Black, Garbanzo, etc, rinsed and drained
  • 1-14 oz. can corn (or frozen corn)
  • 4 cups low-sodium broth/stock (beef, chicken, or vegetable)
  • 1-6oz. Can of tomato paste
  • 1.5 lbs. Ground turkey or beef
SPICES
  • I Tbsp Paprika
  • 1 Tbsp Cumin
  • 1 Tbsp Dried Oregano
  • 3 Tbsp Chili Powder
  • Salt to taste
For the full recipe and instructions, check out the full article.

Crystal Karges, MS, RDN, IBCLC is a San Diego-based private practice dietitian helping others embrace their health for themselves and their loved ones.  Focusing on maternal/child health and eating disorders, Crystal creates the nurturing, safe environment that is needed to help guide individuals towards a peaceful relationship with food and their bodies.

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