gut healthy chili con carne

This gut healthy chili con carne is packed with herbs and vegetables to keep your gut microbes happy

Gut healthy chili con carne with chickpeas!

Make a big batch of this gut healthy Chili Con Carne so you can put leftovers in the freezer for busy days ahead.

With ingredients that are good for your gut microbes, such as chickpeas, herbs and onions, this is a perfect staple in a gut healthy diet.


  • 4x packs 400 grams minced meat
  • 2 cans chickpeas, 400 grams
  • 1 can kidney beans, 400 grams
  • 2 red onions, finely chopped
  • 4 long red peppers, finely chopped
  • 2 small jars tomato puree
  • 1 tablespoon Herbes de Provence
  • 2-3 teaspoons oregano
  • 6 cans chopped tomatoes, 400 grams each
  • 3 tablespoons veggie stock (or cubes)
  • 2-3 tablespoons sugar
  • 200 grams bacon
  • Olive oil
  • Salt, pepper to season
  • Fresh basil to serve, optional


  • Sautee onions in oil
  • Add red pepper and cook until soft
  • Add tomato puree plus herbs and stir
  • Add the meat and cook until it’s crumbled and slightly browned
  • Add tomatoes, veggie stock plus chickpeas and sugar and let simmer
  • Meanwhile, cook the bacon until golden
  • Add bacon to the pot and let simmer for about 20-25 minutes
  • Season with salt and pepper

This one pot wonder freezes really well.

I always make extra for busy days ahead.

But my family loves it so much that leftovers are not guaranteed!

Why not make a sweat treat to round off the meal?

This gut healthy banana snickers ice cream is sure to go down a storm!

Enjoy! 😊

Chickpeas, also known as garbanzo beans, are super nutritious and can contribute to gut health. Here are some gut-healthy benefits of adding chickpeas to meals:

  1. Rich in fiber: Chickpeas are an excellent source of dietary fiber, both soluble and insoluble. Fiber is essential for maintaining a healthy digestive system.
  2. Prebiotics: The soluble fiber in chickpeas serves as a prebiotic, which means it provides a food source for beneficial bacteria in the gut. These bacteria, often referred to as probiotics, play a crucial role in maintaining a balanced and healthy gut microbiota.
  3. Improved digestion: The fiber in chickpeas can help regulate the passage of food through the digestive tract, promoting a healthy and efficient digestive process.
  4. Blood sugar regulation: Chickpeas have a low glycemic index, meaning they have a smaller impact on blood sugar levels. Stable blood sugar levels are important for overall health, including gut health.
  5. Source of protein: Chickpeas are a good plant-based source of protein. Including an adequate protein in your diet is essential for the health of the gut lining and tissues.
  6. Anti-inflammatory properties: Chronic inflammation in the gut can lead to various digestive disorders. Chickpeas contain compounds with anti-inflammatory properties, and a diet rich in anti-inflammatory foods may help support gut health.
  7. Nutrient content: Chickpeas are rich in various nutrients, including vitamins, minerals, and antioxidants. These nutrients contribute to overall health, including the digestive system.

When incorporating chickpeas into your meals, it’s important to cook them properly to enhance digestibility and reduce the presence of substances that can interfere with nutrient absorption.

Additionally, gradually increasing your fiber intake to allow your digestive system to adjust is advisable for some individuals.

As with any dietary changes, it’s a good idea to consult with a doctor or a registered dietitian, especially if you have specific dietary concerns or conditions.

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