Gut Healthy, Hearty AND Delicoius Chili Con Carne!
Our No 1 Gut Friendly Chili Con Carne
Make a big batch of this gut friendly 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-friendly diet.
Table of Contents
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Ingredients gut friendly chili
- 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 Herbs de Provence
- 1 tablespoon 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 or parsley (finely chopped) and some sour cream to serve
- Rice prepared according to instruction on the package
Method gut friendly chili
- In a large pot (I use a 10-liter one), heat the olive oil on medium heat
- Add onions and sauté until soft. I find that the longer I have time to cook the onions before adding other ingredients, the more flavorful the end result
- While onions are cooking, finely chop red pepper, add to the pot, and cook for 2-3 minutes
- 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, beans, and sugar. Stir and let simmer for a few minutes
- Meanwhile, cook the bacon until golden
- Add bacon to the pot and let simmer for about 30 minutes. You can also leave on low heat for 1.5-2 hours while you do something else; it will only make the flavors in your gut friendly chili blend even better
- Prepare the rice according to the instructions on the package
- Season with salt and pepper
- Serve with freshly cut basil or parsley, dollop of sour cream and rice
This gut friendly chili con carne freezes really well.
I always make extra for busy days ahead.
But my family loves it so much that leftovers are not guaranteed!
Enjoy! 😊
Gut healthy dessert
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! 😊
Gut healthy benefits of chickpeas
Chickpeas, also known as garbanzo beans, are super nutritious and can contribute to gut health. Here are some benefits of adding chickpeas to meals such as this gut friendly chili:
- Rich in fiber: Chickpeas are an excellent source of dietary fiber, both soluble and insoluble. Fiber is essential for maintaining a healthy digestive system.
- 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.
- Improved digestion: The fiber in chickpeas can help regulate the passage of food through the digestive tract, promoting a healthy and efficient digestive process.
- 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.
- 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.
- 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.
- Nutrient content: Chickpeas are rich in various nutrients, including vitamins, minerals, and antioxidants. These nutrients contribute to overall health, including the digestive system.
Our very best blueberry smoothie!
Looking for a tasty and healthy way to start your day? This delicious & nutritious blueberry smoothie will hit the spot!
Good chickpea advice!
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.
Why canned tomatoes are your best friend
Canned tomatoes are a pantry staple with impressive health benefits! Here’s why they’re great for your health and gut-friendly recipes:
1. Rich in Lycopene (a Powerful Antioxidant)
- Benefit: Lycopene is linked to reduced inflammation and protection against chronic diseases like heart disease and certain cancers.
- Why canned is better: Cooking and canning tomatoes increase lycopene availability compared to raw tomatoes.
2. High in Vitamins A, C, and K
- Benefit: These vitamins boost immunity, support skin health, and strengthen bones.
- Gut connection: Vitamin C promotes collagen production, essential for maintaining a healthy gut lining.
3. Packed with Fiber
- Benefit: The natural fiber in tomatoes aids digestion and supports healthy gut bacteria.
- Gut connection: Fiber feeds beneficial gut microbes, promoting a balanced microbiome.
4. Low in Calories, High in Nutrients
- Benefit: Canned tomatoes are nutrient-dense but calorie-light, making them great for weight management.
5. Good Source of Potassium
- Benefit: Helps regulate blood pressure and supports heart health.
- Gut connection: Potassium can help counteract the bloating effects of excess sodium, supporting a comfortable digestion process.
6. Convenient and Affordable
- Benefit: Canned tomatoes make it easy to prepare health-focused meals, reducing the need for less nutritious alternatives.
Pro Tips for Gut-Friendly Use:
- Choose low-sodium options to avoid excessive salt intake.
- Pair with healthy fats (like olive oil) to boost lycopene absorption.
- Combine with fiber-rich and prebiotic foods (like beans or onions) for a gut-boosting meal.
Did you know that what you eat can literally change your mood?
Discover the fascinating science behind this discovery and the delicious, tasty treats that you should indulge in for a happier you!
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