• Amy Lippert, NTP

Hearty Three Bean and Beef Chili

This classic chili is chock a block full of tender beef, creamy beans, and just the right amount of savory spice. It is literally a bowl of comfort in every bite! And what better way enjoy it than to pair it with some zesty pickled onions, spicy jalapeños, or zingy half-sour pickles!



Hearty Beef Chili Recipe


Why Grass-Fed Beef vs. Conventional


Let's first talk about why I prefer grass-fed beef over grass-finished and conventional beef. In their natural habitat, cows eat grass and small amounts of grain when the grass is seeding [1]. This provides the cow all the nutrients it needs to healthy, and we want to eat healthy animals. When cow are fed a lot of grain, like in conventional beef, the food source is not the natural source of food for the cows and it lacks the nutrients the cow needs to stay healthy, thus creating a less nutritious beef.


Additionally, because grass-fed cows are eating what they are supposed to be eating, the beef they produce is the most nutrient dense and has the omega-3's that are supposed to naturally be in the beef. Due to the lack of nutrients in conventional beef, it does not contain the omega-3's thus creating a nutrient deficient beef.


Grass-fed beef is not necessarily the same as grass-finished beef, so make sure you ask your butcher or the farm you source your beef from to clarify. Ideally you want beef sourced from an animal that grazed on grass its entire life, however there are farms that grain-feed most of the life and then "finish" on grass, or even grass feed most of the life and "grain-finish" to fatten the animal up in the last few months. As mentioned before, 100% grass-fed beef is the most nutrient dense beef and is my preferred choice when eating any beef nose to tail.



 

Why Beans are So Good For You!


Beans or legumes, are excellent plant based sources of protein and are full of low-glycemic carbs, fiber, and other nutrients. They are an inexpensive and nutritious way to add more protein to your diet and they are super versatile! You can add them to salads, soups, enjoy as a side dish, or in some cultures, use them in a dessert, like a Korean red bean mochi.


Vitamins

  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.

  • Vitamin B6: Essential in supporting a healthy and strong immune system

  • Vitamin B9 (folate):This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [1].

  • Vitamin E (antioxidant): Supports immune function and works to regulate free radicals that cause cellular damage.

  • Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.

Minerals

  • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function.

  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [2].

  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.

  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [3].

  • Phosphorous: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat.

  • Selenium: Supports thyroid health [4] and supports your immune system.

  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Fiber


The fiber in beans supports a health digestive tract, microbiome health, blood sugar regulation, and healthy cholesterol levels.


Overall, beans are some of the most nutrient dense foods you can eat, so grab your ingredients and let's get cooking!



The Best Ground Beef Chili Recipe

Hearty Three Bean and Beef Chili

Serves 4-8


2 Tbsp EVOO, divided

1-1.5 lbs Grass-fed Ground Beef

1/2 Yellow Onion, diced

2-3 Cloves Garlic, finely minced

15.5 oz can Kidney Beans

15.5 oz can Black Beans

15.5 oz can of Pinto Beans, fork mashed

14.5 oz can Organic Fire Roasted Diced Tomatoes

2 Tbsp Organic Tomato Paste

1/2-1 Jalapeño, roasted and finely diced (deseeded if you want milder)

1 Poblano Pepper, roasted and diced

2 cups Chicken Bone Broth

1.5 Tbsp Chili Powder

2 tsp Ground Cumin

1.5 tsp Smoked Paprika

1 tsp Guajillo Chili Powder

1/2 tsp Ground Black Pepper

2 tsp Coarse Sea Salt*


*If your tomatoes are salted, reduce the salt to 1 teaspoon


How to Make Hearty Three Bean and Beef Chili


1. Preheat the oven to 450 degrees.


2. On a baking sheet add the poblano and jalapeño peppers, lightly coat with 1 Tablespoon of EVOO and rub to evenly coat. Roast for 20-25 minutes until blistered, flipping over halfway through, cool completely.


3. In a Dutch oven or large pot, add 1 Tbsp of EVOO and the beef, browning over medium-high heat.


4. Add the onion and sauté over medium heat for 5-7 minutes until softened.


5. Add the garlic and cook for 60-seconds.


6. Peel the skin off of the peppers and remove the seeds if desired. Finely dice adding them to the chili.


7. Add the black beans and kidney beans, diced tomatoes, tomato paste, bone broth and spices to the beef. Bring to a low simmer and turn down heat. Simmer uncovered for 2-3 hours until cooked down, stirring every 15-20 minutes.


8. About 30-minutes to an hour before the chili is done, fork mash the pinto beans in a bowl and add them to the chili.


9. As the flavors cook down, the chili flavors will concentrate so season with more salt as needed.


Enjoy!


Watch the Video HERE



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FAQs


Q: Can I use ground chicken or turkey to make three bean chili?

A: Yes, you are welcome to use your favorite ground meat!


Q: Can you freeze three bean chili?

A: Yes, I will often make a double batch and freeze it for a quick and easy weeknight meal!


Q: How do I fix my spicy chili?

A: You can offset heat with sweet or acid, depending of your preference. Try a little ACV or lemon juice, or you can add a little pure honey or pure maple syrup.


Q: Can I make this chili in the crock pot?

A: Yes! Just brown your beef and onions in a pan or pot and transfer it to the crock pot to simmer on high, just be sure to leave it uncovered!


Easy Three Bean and Beef Chili Recipe

I hope you enjoy this as much as my family does. - Amy



 

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