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
Each Serving Contains:
- 1 Veggie Serving (adjust quantity to your individual food plan)
- 1 Protein Serving
- 1 Fat Serving
- 1 Fruit Serving (Optional)
- 1 large carrot
- 1 onion
- 1 bell pepper
- 28 oz can of tomatoes, (drained)
- Frozen corn (add to reach desired veggie weight)
- 30 oz canned beans of choice (about 3.5 cans, drained)
- 2 oz avocado per serving, or 1 serving of Quick & Easy Guacamole
Fruit Serving (Optional)
- 6 oz sliced mango
- 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
- Grain Additions: Add 4 oz cooked rice or quinoa.
- Protein Additions: Add more beans.
- Fat Additions: Add more avocado or guacamole.
- 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.