- Skill Level: Intermediate
- Serves: 8
- Start to Finish: 2 hours, 30 minutes
- 373mg Sodium
- 14g Carbs
- 8g Fiber
- 26g Fat
- 9g Saturated Fat
- 33g Protein
- 112mg Calcium
- 5mg Iron
Black soybeans are the way to go for low-carb chili, as they have a measly 3.2 grams of carbs per half-cup compared to about 20 grams for most other beans. The result: This chili has one-fourth the carbs of typical recipes. It also freezes well, so make the entire batch and stick half in the freezer.
Appropriate for: low-carb, gluten-free, high-fiber, low-sugar, paleo diets
- 2 cans (15 ounces each) black soybeans, rinsed and drained
- 3 tablespoons olive oil, divided
- 3 tablespoons butter, divided
- 1/2 cup chopped onion
- 2 pounds lean ground beef
- 3 tablespoons chilli powder
- Freshly ground black pepper
- 1 can (14.5 ounces) diced tomatoes, with liquid
- 1/4 cup tomato paste
- 3 1/2 cups low-sodium vegetable or chicken broth
1. Put soybeans in the bottom of a large, heavy saucepan with lid or a Dutch oven.
2. Heat skillet over medium heat and add 1 tablespoon each olive oil and butter. When butter foams (do not let it brown), add onion and sauté until lightly browned, about 4 to 5 minutes. Add sautéed onion to black soybeans.
3. Add remaining oil and butter to the skillet. Add ground beef and cook about 10 minutes until lightly browned. Add chili powder and salt and pepper to taste, and cook for another 2 or 3 minutes, stirring constantly. Add tomatoes, tomato paste, and stock or broth. Stir until well mixed.
4. Transfer meat sauce to saucepan or casserole dish, and stir to combine. Simmer for about 1 to 2 hours, stirring occasionally, until chili thickens. (If chili is too thick for your liking, add a little water or stock.) Adjust seasonings and serve. (This gets even better the next day.)
*Nutrition information based on a 1 1/2-cup serving size.
Recipe from The Low-Carb Comfort Food Cookbook by Mary Dan Eades, M.D., Michael R. Eades, M.D., and Ursula Solom