This classic beef chili with beans is a PCOS friendly chili recipe that you’re going to love for multiple reasons.
As a registered dietitian who also has PCOS, I completely understand the need for PCOS recipes that are easy and delicious, but will also help manage your PCOS symptoms. This beef and bean chili is one of those chili recipes that ticks all of those boxes!
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Why You’ll Love This
Chili is the ultimate comfort food…especially at this time of year! It’s the perfect meal to plop in the slow cooker on a Sunday morning and then be able to enjoy a healthy dinner later on.
This PCOS friendly chili recipe uses a mix of simple ingredients and convenience foods to help speed up the process. Plus, it’s packed with anti-inflammatory nutrients that can keep your blood sugar levels more stable and ultimately help decrease your PCOS symptoms.
Grab a full list of anti-inflammatory foods here.
Ingredients You’ll Need
Okay, here’s what you’re going to need to make this PCOS friendly beef and beans chili recipe:
- Ground Beef – red meat often gets a bad reputation, however, it’s actually a very nutrient dense protein source that can be eaten in moderation as part of a healthy PCOS diet. In addition to protein, it’s a great source of micronutrients such as B vitamins, iron, selenium, and zinc. I’d recommend choosing a leaner version if possible, such as 90% lean ground beef. You can easily substitute lean ground turkey or chicken breast in place of ground beef.
- Red Kidney Beans – beans are a great source of fiber, plant based protein, and micronutrients. I use canned red kidney beans and just drain and rinse them…you could also use dry beans too if you prefer. If you don’t have red kidney beans, you can substitute black beans.
- Bell Peppers – red bell peppers are packed with vitamin C, a potent antioxidant that can lower inflammation and also improve egg quality.
- Onion – not only do onions provide a unique flavor, but they’re a great source of prebiotic fibers that can improve gut health and metabolic health.
- Diced Tomatoes – use the full can of diced tomatoes, including the juices! This adds fiber, vitamin C, lutein and lycopene.
- Tomato Puree – similar to the diced tomatoes, the tomato puree also provides a hefty amount of antioxidants to help lower inflammation.
- Extra Virgin Olive Oil – olive oil has long been touted as a health food…and it’s no different for PCOS. This PCOS superfood provides monounsaturated fats that can optimize cardiovascular health and cholesterol levels.
- Spices – you’ll use a variety of spices to give your chili more flavor. Garlic, chili powder, cumin, coriander, oregano, cayenne pepper, and crushed red pepper are used in this recipe. This recipe uses fresh garlic (I use a garlic press to easily mince it!) but you could substitute pre-minced garlic or garlic powder instead.
How To Make It
To make this PCOS chili, you’re going to first need to chop the bell pepper and onion. I recently got this veggie chopper and I wish I had discovered it sooner! It’s great for recipes like this because it can chop a high volume of vegetables in a very short amount of time.
Next, heat the olive oil in a large non-toxic pan or stock pot over medium heat. Add the onions, peppers, and spices to the pan and cook for about 5 minutes or until the vegetables are softened.
While the onions and peppers are sauteing, drain and rinse the red kidney beans. This can remove about 40% of the sodium from the beans. Too much sodium intake can contribute to high blood pressure, a common medical condition seen with PCOS and metabolic syndrome.
Increase the heat to medium-high heat and add the ground beef to the same pan as the onions and peppers. Using a wooden spoon or a silicone meat chopper, break up the ground beef while it cooks. It should be cooked for about 5 to 10 minutes or until it’s no longer pink. Drain any fat.
If you’re going to be using a slow cooker, transfer the beef and veggie mixture to the slow cooker. Add the remaining ingredients: drained and rinsed beans, diced tomatoes and their juices, and tomato puree to the slow cooker. Cook on high for about 4 hours.
If you’re not using a slow cooker, you can add the drained and rinsed beans, diced tomatoes, and tomato puree to the large pot on the stovetop. Bring to a boil then reduce heat to low and simmer uncovered for 1 hour, stirring occasionally.
Serving & Storing Leftovers
To serve immediately, scoop chili into a bowl and top with your favorite toppings. I love adding plain Greek yogurt, cheddar cheese, and diced avocado chunks to mine! Some other ideas include diced jalapeños, olives, green onions, cilantro, or queso fresco.
You can refrigerate any chili leftovers in an airtight container for up to 4 days.
This recipe also freezes well if you want to make a large batch and save some for future you. I love to freeze the chili into individual portions using silicone molds…that way, you don’t end up with an enormous frozen block of chili that takes forever to thaw. Pop the frozen chili servings out of the silicone molds and put them into a freezer bag to keep for up to 3 months in the freezer.
Substitutions & Variations
- Switch up the protein by using ground turkey, ground chicken, or meatless crumbles to make it a plant-based chili.
- No red kidney beans? Use any type of bean that you enjoy such as white northern beans, cannellini beans, or lentils.
- Increase the veggies by adding corn, shredded carrots, sweet potatoes, butternut squash, zucchini, or any other veggie that you enjoy!
- If you prefer a sweeter chili, add 1-2 tbsp maple syrup, brown sugar, or honey to the recipe.
- More spice? Add more crushed red pepper, cayenne pepper, diced jalapenos, or a 4oz can of diced green chiles.
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Other Recipes You’ll Love
Green Chicken Enchilada Soup (PCOS Friendly Recipe)
Sheet Pan Cashew Chicken (PCOS-Friendly Recipe)
High Protein Make Ahead Baked Oats
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Beef Chili with Beans (PCOS Friendly Chili)
Ingredients
- 2 tbsp olive oil extra virgin
- 1 yellow onion chopped
- 3 bell peppers red, yellow, orange, or green – chopped
- 4 garlic cloves minced
- 4 tbsp chili powder
- 1 tbsp ground cumin
- 2 tsp ground coriander
- 1 tsp oregano
- ½ tsp crushed red pepper flakes
- ¼ tsp cayenne pepper
- 2 lbs ground beef at least 90% lean
- 2 15oz can red kidney beans drained & rinsed
- 1 28oz can diced tomatoes no salt added, do not drain juices
- 1 28oz can tomato puree
Instructions
- Heat olive oil in a large pan over medium heat. Add the chopped onion, peppers, and all of the spices (garlic, chili powder, cumin, coriander, oregano, crushed red pepper, cayenne pepper) to the pan. Cook for about 5 minutes or until the vegetables are softened.
- Increase the heat to medium-high heat and add the ground beef to the same pan as the onions and peppers.
- Break up the ground beef with a wooden spoon or silicone meat chopper as it cooks. Cook for about 5 to 10 minutes or until the meat is no longer pink. Drain any fat.
For Slow Cooker Cooking
- Transfer beef & vegetable mixture, drained and rinsed red kidney beans, diced tomatoes with juices, and tomato puree to slow cooker. Cook on high for 4 hours.
- Serve with your favorite toppings, such as: diced avocado, plain Greek yogurt, cheese, diced jalapeños, green onion, or cilantro.
For Stovetop Cooking
- Follow steps 1 through 3. Add drained and rinsed red kidney beans, diced tomatoes with juices, and tomato puree to a large pot. Transfer the beef and vegetable mixture to the pot as well. Bring to a boil then reduce heat to low and simmer uncovered for 1 hour, stirring occasionally.
Notes
Nutrition
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