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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili."
-Harry James, Author

The refrigerator light goes on...

OK, is it really chili if the flavors are not Southwestern or South American? Sort of. The idea of a one pot meal using meat and beans has its roots in a number of cuisines: Italian, Spanish, Native American, East Indian, and even African.

So in that sense, yes, it is a chili.

I don't really care all that much because the result is pretty great. I love the taste of fennel and sage together – it's a bit like great mild sausage flavors and it is perfect with the ground beef, beans, carrots and tomatoes.

This recipe is great with fresh herbs. If you are going to use fresh oregano and sage, use triple the amount of the dried and add them at the end of the recipe with the tomato paste and olives.

 
 

Tuscan White Bean Chili

Servings: 4 | Serving size: 2 1/4 cups

Cooking time: 60 minutes

This keeps well for about 48 to 72 hours in the fridge.

Ingredients

  • 2 tsp. olive oil
  • 4 cloves garlic (finely minced)
  • 2 large onions (diced)
  • 1 lb. extra lean ground beef
  • 2 large carrots (peeled and cut into 1/2 inch chunks)
  • 2 tsp. dried oregano
  • 1 tsp. rubbed sage
  • 1 tsp. paprika
  • 1 tsp. ground fennel seed
  • 1/2 tsp. salt
  • 1/8 tsp. fresh ground black pepper
  • 2 – 15 ounce cans no salt added white beans
  • 1 – 15 ounce can no salt added diced tomatoes
  • 1 1/2 cups water
  • 2 Tbsp. no salt added tomato paste
  • 12 large black olives (thinly sliced)

Tuscan White Bean Chili recipe from Dr. Gourmet

Place the olive oil in a large sauce pan or medium stock pot over medium high heat. 

Add the garlic and cook for about one minute.  Stir frequently. 

Add the onions and cook for about 4 to 5 minutes.  Stir frequently. 

Add the ground beef and cook for about 5 minutes. 

Stir frequently and cook until the beef is lightly browned. 

Add the carrots, the oregano, sage, paprika, fennel, salt, pepper, beans, tomatoes and water.  

Reduce the heat until the chili is simmering and cover. 

Adjust the heat to keep the chili at a simmer. 

Cook for 60 minutes.  Stir occasionally. 

Add the tomato paste and black olives and cook for another 15 minutes and serve. 

Nutrition Facts

Serving size: 2 1/4 cups

Servings: 4

Amount Per Serving

Calories 460 Calories from Fat 99
% Daily Value
Total Fat 11g 14%
    Saturated Fat 3g 16%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 70mg 23%
Sodium 510mg 22%
Total Carbohydrates 54g 19%
    Dietary Fiber 20g 71%
    Sugars 9g
Protein 38g
Vitamin A 39% Vitamin C 26%
Calcium 16% Iron 44%
Vitamin K 20mcg Potassium 1400mg