A day of get togethers, being with friends and family, BBQs and being proud to be Canadian.
Here's Wild Seed's healthy and hearty addition to any celebration with food.
3 Bean Chilli
2 cups kidney Beans
2 cups chick peas
2 cups black beans
1 can/ bottle of organic crushed or puréed tomatoes
1/4 cup of extra virgin olive oil (optional, but recommended)
4 stalks of organic celery
2 large organic carrots
1 cup organic corn
As much garlic as you like!
1 yellow onion diced
6 tbsp crushed or ground red chilli
6 tbsp powdered cumin
2 tbsp oregano
sea salt to taste
I start with soaking the beans 2-3 days in advance, I don't have a pressure cooker and the more you soak and change the water the less phytic acid ( nutrient blocker) you have to deal with and this also equals less cooking time.
Pour the combined 6 cups of beans in a large stock pot with 3 litres of filtered water. Cook on med low for apx 45 mins, make sure there is sufficient water while the beans cook. Too much is better than burning things and you can always pour some off if needed.
Chop all the veggies and through them in the pot.
When the water has cooked off to visibly being at the same level as the top of the beans, add the tomato sauce/dice tomatoes, the spices, and sea salt.
At this point turn the temp. Down to low, and leave it to simmer for another 1/2-1 hour for the flavours to mix. Make sure to check the liquid content throughout the process as beans are easily burnt if the liquid dries up.
The chilli is a great addition to any BBQ because it's loaded with fibre rich beans, there is a full serving of veggies in 1 cup, and it balances out the over indulgences of meats.
It's a popular and nutritious addition and no one will say “where's the beef”.
Nutritional evaluation Apx values
in a 1 cup serving
Calories : 200
Protein: 9 grams
( realize these are complex carbohydrate that do digest at a slower rate and are known to contain high fibre both soluble= prebiotics like inulin and insoluble fibre= creating bulk and helping transit)
Fibre: 12 grams
Fat: 3 grams
Want to make this recipe even healthier?? Add some fat, yep, I said it! Add a 1/4- 1/2 a cup of extra virgin olive oil to it and the glycemic load drops significantly, so those who might be worried about their blood sugar balance, make sure to add a healthy fat to any complex carb at meal time.
Note on complex carbohydrates; these contain non digestible starches; soluble (prebiotics) and insoluble fibre that our beneficial gut bacteria thrive on, These nutrients help our micrbiome strengthen the intestinal track and bowel wall, improve the bodies ability to absorb essential nutrients like calcium, they produce hormones that control appetite and anxiety, and more! Please do not confuse them with refine carbs or the general statement of “carbs” that some group all together. Even some complex carbs can have a higher glycemic load but mixed with the right healthy fat, significantly lowers this rise in blood sugars after eating.
Why beans make you gassy? There is a substance called phytic acid in the bean that is a natural protection for the bean and increases irritability in the consumers digestive track. This acid may be lowered during the essential soaking process and the more you change the water while you soak, the more phytic acid is down the drain instead of in your gut.
Enjoy a safe and healthy Canada Day!