Bean & Veggie Chili w/ Avocado

Chili with avocado 02

Photo credit to my wonderful mother Isabel Gates

This is a perfect make-ahead meal. I’ve always got a few pre-portioned emergency chili meals in the freezer for when I’m in a pinch. I like to make chili in the slow cooker or crockpot, but you could easily make it in a large pot or dutch oven instead.

Bean & Veggie Chili w/ Mango & Avocado

  • Servings: Makes 5 Servings
  • Print

Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving
  • 1 Fruit Serving (Optional)

Ingredients

Veggie Serving

  • 1 large carrot
  • 1 onion
  • 1 bell pepper
  • 28 oz can of tomatoes, (drained)
  • Frozen corn (add to reach desired veggie weight)

Protein Serving

  • 30 oz canned beans of choice (about 3.5 cans, drained)

Fat Serving

Fruit Serving (Optional)

  • 6 oz sliced mango

Condiments (Freebies)

  • 2 tablespoons chili powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon cumin
  • ½ tablespoon garlic powder
  • 4 garlic cloves
  • ¼ teaspoon cayenne pepper (omit for a mild version)
  • Salt and pepper, to taste
  • Cilantro (optional garnish)
  • Green onions (optional garnish)
  • Veggie broth or water to reach desired consistency 

Maintenance Modifications

  • Grain Additions: Add 4 oz cooked rice or quinoa.
  • Protein Additions: Add more beans.
  • Fat Additions: Add more avocado or guacamole.

Directions

  • Dice the veggies and weigh along with the tomatoes.
  • The weight you want is 5 times your veggie amount, plus 10 oz because part of tomatoes can count as a condiment. I add frozen corn until I reach the desired weight. (For example, I eat 10 oz of veggies at a meal, so I would weigh out 60 oz of veggies, or 3 lb 12 oz).
  • Add this to the crockpot along with the beans and spices.
  • Cook in the crockpot on low for 8 hours or on high for 4 hours. Or, if you don’t have a crockpot, you can cook it on the stovetop on low/medium heat for about 30 minutes.
  • If it seems like it needs a little more liquid, you can add a little water or veggie broth.
  • When cooked to your liking, divide the chili into 5 equal portions or containers.
  • Garnish with avocado, cilantro, and green onions before eating. If on maintenance, serve over rice or quinoa.
  • Enjoy!

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12 Comments

  1. Thank you for the math on this!!

     
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  3. A serving is a cup?

     
    • I divide the whole pot into 4 equal portions, and each one is a single serving. Or, you could add up all your quantities and use your combined meal amount and have that much.

       
  4. So when you say you eat 12 oz of veggies per meal, does that include oz of salad? The book says we need to eat an 8 oz salad at dinner . Do you eat this chili with a side salad?

     
    • Did I say that? I eat 10 oz of veg at lunch and 10 at dinner instead of the 6 at lunch and 14 at dinner. Veggies are veggies. Many of us do this. It’s been a while but I think the 12 includes the 2 condiments (tomato sauce)

       
  5. This looks delicious. Can’t wait to make it.

     
  6. Pamela Williams

    I’ve got this bubbling on the stove right now! I only had about 2/3 the amount of beans needed, but I can finish my protein serving with a bit of cheese or sour cream, right?

     
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