TYPE: Lunch, Dinner                   PREP TIME: < 30 mins (<60mins)

*This recipe will take less than 30 minutes if rice and beans are already cooked, or just under 60 minutes if cooking rice and beans freshly for recipe

Goodies Needed

• 2 cups of kidney beans (precooked from dry)
• 1 and ½ cups of brown basmati rice (precooked from dry)
• 750mls of pure, organic tomato sauce
• 1 pint cherry tomatoes (organic)
• ½ of a medium Green Bell Pepper (organic)
• 1 pint of white Crimini mushrooms (organic)
• 2 cloves of garlic
• ¼ of a large white onion
• Chili powder
• Cayenne Pepper

* Makes about 4 – 6 servings

Price: —

( customer reviews)

0 used & new available from

Aromatica Organics Kidney Beans, 12.0-Ounce Bags (Pack of 6)

Price: —

(1 customer reviews)

0 used & new available from

McCormick Chili Powder, Light, 18-Ounce Units (Pack of 3)

Price: $33.90

(1 customer reviews)

1 used & new available from $33.90

McCormick Cayenne Pepper, Ground, 14-Ounce Units (Pack of 3)

Price: $34.00

(1 customer reviews)

1 used & new available from $34.00

Preparation Steps

• Rinse the tomatoes and cut into quarters
• Rinse and dice up the mushrooms
• Rinse and dice up the bell pepper
• Peel the garlic and onion and chop up finely

• Place the precooked rice and beans into a large pot
• Place all of the chopped up vegetables from above into the pot as well
• Place the tomato sauce into the pot and stir well, mixing all the ingredients
• Add in a few tablespoonfuls of the chili powder to suit your taste buds and add in a teaspoonful or so of the cayenne pepper for a spicy chili
• Stir all of the ingredients thoroughly
• Cook the chili for about 15 minutes on low to medium heat, more to heat thoroughly, rather than cook (the vegetables should not be soft or soggy, it is best to cook them as little as possible to retain maximum nutrition)
• Pour the chili into bowls and serve with some organic corn tortilla chips if desired
• This is a very simple and healthy chili, that offers a complete protein and can be modified to suit personal tastes, etc.
• Come back and let me know how you like it!

Meal Nutritional Benefits

Kidney Beans

• Excellent source of protein and cholesterol lowering fiber
• good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
• help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
• enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
• for more information, visit the kidney beans detailed overview from World’s Healthiest Foods

Brown Rice:

• good source of (in descending order): manganese, slenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
• offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
• provides excellent source of energy and helps maintain healthy weight
• thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
• for more information, visit the brown rice detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers:

• Great source of antioxidants while it adds an  appetizing, colourful touch to the pizza, especially if you mix of all 3 colors of peppers

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper

• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper

• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• protects against many cancers, protects against asbestos and promotes healthy weight control
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from World’s Healthiest Foods

Cayenne Pepper:

• Adds a spicy taste to any meal
• good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
• offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
• boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
• for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Chili Powder:

• Adds a zesty taste to any meal
• good source of (in descending order): vitamin A, fiber, vitamin C, potassium and iron
• offers pain-reducing and inflammation-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
• boosts immunity, helps regulate weight, helps stop spread of prostate cancer, lowers risk of type 2 diabetes and enhances overall health
• for more information, visit the chili pepper detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.