Texas Three Bean Chili & Sweet Chia Cornbread

I know it's hot these days but I've been craving a chili as of late. I've seen a few recipes here and there and have been inspired to add one to my list. A good chili recipe is a must and this one is loaded with flavor, protein and fiber....all the while being easy to put together! Along with the sweet chia cornbread, this is a completely satisfying and hearty meal that is sure to please.

Texas Three Bean Chili

Ingredients

• 1 can black beans (15 oz), drained and rinsed
• 1 can kidney beans (15 oz), drained and rinsed
• 1 can pinto beans (15 oz), drained and rinsed
• 1 can fire roasted diced tomatoes with green chilies (15 oz)
• 1 cup tomatoes, diced (I used grape tomatoes cut in half)
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons cumin
• 1 teaspoon old bay seasoning, if on hand
• 1/2 teaspoon garlic powder
• 1/4 - 1/2 teaspoon chipotle or cayenne pepper, to taste
• 1 -2 teaspoon cocoa powder or one small piece of dark chocolate
• 1 1/2 cups water or vegetable broth, + more if needed
• 1 tablespoon olive oil
• salt to taste
• scallions and cashew sour cream to garnish

In large pot heat olive oil, saute onion and garlic until translucent, about 5 min. Add all ingredients to pot and bring to boil, reduce heat and simmer for 45 minutes or so, stirring occasionally and adding additional water as needed, shouldn't need more than 1/4 cup if that. Taste for flavor adding anything you feel it needs. Serve with the sliced green onions and cashew sour cream. Serves three generously.

Notes:

Replace the 1 cup fresh diced tomatoes for another can (15oz) of tomatoes for ease.

Mix and match your beans to whatever you like or have on hand. Cooking dried beans would be even better, texture and taste wise.

Add veggies if you like such as chopped celery, carrots, bell peppers, corn, etc...delicious! Adding more vegetables will make this go further giving about 4 serving. Add extra water if needed.

On to the Sweet Chia Cornbread....

The sweet chia cornbread has lots of texture and completes the chili dish, I can't imagine it without. The chia seeds give this a little bit of a crunchy texture so those who don't like little bits of crunchiness this may not be for you. But for those willing to explore new things, I highly recommend giving this a try! The chia seeds add some good extra nutrition. They contain six times more calcium per serving than milk and six times more iron than spinach. These little seeds contain almost half your daily fiber requirements in a single serving, 2 tablespoons. Adding them is a nice mix up of the traditional corn bread. I enjoyed it best by breaking it up and eating in my chili barely noticing the bits. It was so good!

Sweet Chia Cornbread

Ingredients

• 1 cup organic corn meal (I used a course grind)
• 1 cup spelt flour, whole wheat pastry flour or all-purpose gluten free
• 5 tablespoons pure cane sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 3 tablespoons chia seeds
• 1/2 cup water
• 1 cup almond milk 
• juice of 1/2 lemon or 1 tsp apple cider vinegar
• 1/4 cup coconut oil (melted) or extra light flavored olive oil

Preheat oven to 425 degrees.

Prepare a vegan buttermilk by mixing the almond milk with the lemon or vinegar and set aside.

Mix the chia seeds with the 1/2 cup water, set aside. Let these set for 10 minutes.

Combine all dry ingredients in medium size bowl. Add milk, oil, chia seed mixture and combine making sure to break up any lumps of chia seeds. Pour batter into an 8x8 greased baking pan or dish. Bake for 25 minutes. Test by inserting a toothpick, if it comes out clean it's ready.

Notes:

You could also add in 1 cup canned, fresh or thawed corn to the mix.

Enjoy!

SANTA FE BLACK BEAN BURGER

The black bean burger...a great go-to meal on the fly. When you need a delicious healthy meal fairly quick without breaking the bank, this is a great recipe. Black beans are a staple in my pantry, they are a great basic item to have handy. Full of protein, fiber and flavor with a few spices added. Nothing here to weigh you down and you will be completely satisfied! I've also paired this burger on top of a bed o quinoa and let me tell you it was so good! I try to limit breads and figured it  would work great and it did. For show I have it paired on a thin burger bun, or sandwich thin as it's really called. You could also place a patty on top of some leafy greens for a really fresh take on the recipe. Anyway you have it, this is an awesome and simple burger to pull together in a cinch! 

SANTA FE BLACK BEAN BURGER

Ingredients

• 1 can (14 oz) organic black beans, drained and rinsed
• 1/4 cup oats (I use GF)
• 1/4 cup whole wheat flour, or flour of choice*
• 3/4 teaspoon cumin
• 1/2 teaspoon cayenne
• 1/2 teaspoon garlic powder
• 1/2 teaspoon himalayan salt
• 1/4 cup chunky salsa or pico de gallo, give or take
• 1 tablespoon sesame or olive oil
• corn meal, for dusting (I used course grind) (optional)

Directions

1. Drain and rinse black beans in colander. In a medium size bowl mash black beans with a strong fork or use a potato masher, leaving some chunks for texture if you like. Once done add oats, flour, spices, salt and salsa, mix again, feel free to use your hands if you like too. If mixture is too wet, add more flour to the mix but really it should be ok. Shape your patties into whatever size you like. I like to make two good size patties or three smaller ones. Give a light dusting of corn meal if you have it, it will give a nice crunch, flavor, and cook up crispy. 
2. Heat 1 tablespoon oil in a skillet on medium. Cook for about 5 five minutes each side. It's ok if the cornmeal gets a little crispy. Trust me it's delicious!
3. Serve with your choice of accompaniments such as red onion slices, leafy greens, and/or salsa. Add some mashed avocado as spread, or sliced avocado if you prefer. Or serve on a quinoa like I have shown below, or bed of leafy greens. Have fun using this burger in different ways...change it up a little.

Notes: 

To make gluten free, sub in gluten free all-purpose flour, oat flour, rice or almond flour. I use the gluten free all-purpose flour with great success. 

You can easily make extras and refrigerate for snacking, lunches and/or dinners later. 

Mash beans, add ingredients...

 Oops, almost forgot the salsa ;), mix well making sure there is no flour clumps...

Shape into patties, two or three, and cook. Easy as that, and cooks up beautifully.

Add your fixin's and enjoy!

Lovingly adapted from Made to Create