FOX4: FAME: Cancer fighting bean and veggie chili

October 8, 2018

What you eat can help lessen your risk of various cancers. You want to be eating more whole foods and anti-inflammatory foods, such as plant-based foods, vegetables, fruits, beans and legumes. 

Lucas with Saint Luke's Mid America Heart Institute and the Food As Medicine Everyday (FAME) program has a great bean and veggie chili recipe that he shared with FOX4 morning show

Watch the interview below to see how to make this healthy, cancer fighting dish. 

Bean and Veggie Chili

Ingredients:
1 tablespoon coconut oil
½ yellow onion, diced
4 cloves garlic, peeled and minced
1 red pepper, diced
4 cups diced tomato
4 cups cooked or canned beans (kidney, black, pinto or combination)
1 cup frozen corn
1 cup low-sodium vegetable broth
1 teaspoon salt
½ teaspoon black pepper
2 tablespoons cumin
2 tablespoon chili powder
1/8 teaspoon cayenne pepper
1/8 teaspoon cinnamon
2 cups finely chopped spinach or kale

Directions:

1. Heat large pot over medium heat and add oil. Sauté onions until translucent, about 3-5 minutes. 
2. Add garlic and red pepper and sauté for additional 3 minutes. 
3. Add diced tomato, beans, corn, and vegetable or chicken broth. Add spices and bring to a boil. 
4. Reduce heat and simmer for 20-30 minutes. Add additional broth if needed.
5. Add the spinach in the last 5 minutes of cooking.
6. Top each bowl of chili with chopped cilantro and diced avocado.

Toppings:
2 avocados, diced
½ cup chopped fresh cilantro

Servings: 8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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