You may have been making chili for years, but there’s always a little room to perfect your recipe by giving it a healthier punch. Here’s how to make healthy chili.
Is chili healthy?
While chili is relatively healthy — it’s packed with protein, fiber (thanks, beans!) and iron — remember not to get too carried away with high-fat toppings like sour cream and cheddar cheese. And in the chili itself, there are easy tweaks to make it even more nutritious and beneficial. We talked to sisters Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFT — aka The Nutrition Twins — for advice on how to make your favorite chili recipe a bit healthier without sacrificing flavor or quality.
Delicious healthy chili
1. “Beef up” the beans.
When in doubt, add more beans to your chili. In addition to making the meal larger and more satiating, these hearty morsels pack quite the nutritious punch. “The beans will bump up the fiber, magnesium and folic acid, and they may help to increase the body’s good (HDL) cholesterol, reduce blood pressure and fight inflammation,” note the twins.
2. Pump up the fiber and nutrients with pumpkin.
Why not toss some pumpkin in your next pot of chili? “Pumpkin is rich in fiber, vitamin E, potassium, beta carotene and lutein, which help protect the body from developing chronic ailments like heart disease, cancer, macular degeneration and other age-related vision loss,” the twins explain. “Just be sure to use canned 100% pumpkin purée instead of pumpkin pie mix, which is sweetened,” they advise.
3. Spice it up.
“One of the best ways to enhance flavor and boost antioxidants at the same time is by adding spices,” the sisters say. “Experiment with various flavors ranging from bold to sweet, including cumin, turmeric, chili powder, cayenne pepper, red pepper, cinnamon and allspice. All spices fight against inflammation, and each spice has different benefits. Cinnamon may help regulate blood sugar, while cumin can fight bacteria and parasites.”
4. Squeeze in some lime.
Yes, the bright green citrus fruits make a great chili addition. “Lime adds a tangy punch and a lot of flavor, and it’s packed with antioxidants that mop up damaging free radicals, protecting the body from chronic diseases like cancer, heart disease and diabetes,” the twins explain. “Lime is a rich source of limonoids that help to lower cholesterol and seem to protect against several cancers.”
5. Go wild with vegetables.
Sure, the stars of chili tend to be beans and whatever ground meat you prefer, but let vegetables steal the spotlight if you want your next bowl of chili to be more nutritious. “By adding extra veggies you’ll increase nutrients, fiber and satisfaction,” the twins say. “Bell peppers, zucchini, yellow squash, crushed tomatoes, onions and carrots are all great choices.”
6. Upgrade your toppings.
Yes, sour cream may be a popular chili topping, but there are plenty of other healthier toppings to choose from. “Swap out sour cream and replace it with creamy avocado,” the twins suggest. “Avocado is packed with more than 20 vitamins and minerals, and its good-for-you fat acts as a nutrient booster and helps to enhance the absorption of fat soluble vitamins like beta carotene. Beta carotene is typically found in the tomatoes or tomato sauces present in many chili recipes, and is especially helpful for the eyes and skin.”
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©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.
Ready make some yourself? Here’s a recipe on Seniors Guide: