Turn Up The Heat

Celebrating National Chili Month in October

As autumn sets in and the evenings turn crisp, few meals warm both body and spirit quite like a bowl of chili. October is National Chili Month, making it the perfect time to celebrate this iconic comfort food that blends history, versatility, and even health benefits.

 

Why Chili Can Be Good for You

When built with wholesome ingredients, chili offers a balanced mix of protein, fiber, and nutrients:

• Protein: Whether from lean meat, turkey, chicken, or plant-based proteins, chili provides fuel for muscle repair and overall health.
• Fiber: Beans like kidney, black, and pinto are rich in fiber, supporting digestion and keeping you fuller for longer.
• Vitamins & Antioxidants: Tomatoes, peppers, and onions bring vitamin C, vitamin A, and antioxidants that help strengthen the immune system—perfect as cold season begins.
• Spice Benefits: Chili peppers contain capsaicin, which may boost metabolism, aid circulation, and support weight management.

 

Of course, moderation matters—too much spice can upset sensitive stomachs—but when balanced, chili can be a wholesome dish.

 

Making Chili Healthier

One of chili’s best qualities is its adaptability. A few smart choices can make it even more nutritious without losing its hearty flavor:

• Choose lean proteins or plant-based alternatives.
• Add extra vegetables like bell peppers, zucchini, or sweet potatoes for vitamins and natural sweetness.
• Use herbs and spices instead of excess salt.
• Top with avocado or plain Greek yogurt instead of heavy cheese or sour cream.
• Experiment with grains like quinoa or bulgur to add texture and fiber.

 

Comfort in a Bowl

Chili does more than nourish—it comforts. Its warmth fills kitchens with savory aromas, its spices cut the chill of autumn, and its variety keeps it exciting. Chili embodies balance: fiery peppers cooled by beans and tomatoes, the richness of protein balanced with vegetables, and tradition balanced with creativity.

This October, let chili bring warmth to your table. With its nutritional benefits, adaptability, and comforting nature, chili proves it’s more than just food—it’s tradition, health, and connection served in a bowl.

 

Two Bowls, Endless Comfort

Celebrate National Chili Month with flavors to fit every lifestyle. Whether you’re craving a lighter, protein-packed Turkey Chili or a hearty, plant-based Three-Bean Chili, these quick recipes prove that comfort food can be both delicious and nourishing.

 

Hearty Vegan Three-Bean Chili

Plant-Based & Flavor-Packed

 

This meat-free chili is rich in protein and fiber, thanks to a trio of beans. The smoky spices and veggies make it every bit as satisfying as the classic.

 

Ingredients (Serves 6):

• 1 Tbsp olive oil
• 1 medium onion, diced
• 1 green bell pepper, chopped
• 1 medium carrot, diced
• 2 cloves garlic, minced
• 1 zucchini, chopped
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) pinto beans, drained and rinsed
• 1 can (28 oz) fire-roasted diced tomatoes, undrained
• 1 ½ cups low-sodium vegetable broth
• 2 Tbsp tomato paste
• 2 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp oregano
• Salt and black pepper, to taste

 

Directions:

1. Heat olive oil in a large pot over medium heat. Add onion, bell pepper, and carrot. Cook until vegetables soften, about 5 minutes.
2. Add garlic and zucchini; cook 2 more minutes.
3. Stir in beans, tomatoes, broth, tomato paste, and spices. Bring to a boil.
4. Reduce heat, cover, and simmer for 20 minutes, stirring occasionally.
5. Season with salt and pepper. Serve warm with toppings of choice.

 

Optional Toppings: sliced jalapeños, fresh cilantro, avocado, nutritional yeast, or dairy-free yogurt

 

 

Quick & Healthy Turkey Chili

Ready in 30 Minutes

 

Warm, hearty, and packed with flavor, this lighter take on chili is perfect for busy weeknights. It’s loaded with lean protein, fiber, and veggies—without skimping on taste.

 

Ingredients (Serves 6):

• 1 Tbsp olive oil
• 1 medium onion, diced
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 lb lean ground turkey
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (28 oz) diced tomatoes, undrained
• 1 cup low-sodium chicken broth
• 2 Tbsp tomato paste
• 1 Tbsp chili powder
• 1 tsp ground cumin
• ½ tsp smoked paprika
• Salt and pepper, to taste

 

Directions:

1. Heat olive oil in a large pot over medium heat. Add onion and bell pepper; sauté until softened, about 5 minutes.
2. Stir in garlic and cook for 1 minute.
3. Add ground turkey, cooking until browned, breaking it up as it cooks.
4. Stir in beans, tomatoes, broth, tomato paste, and spices. Bring to a simmer.
5. Reduce heat and let cook for 15 minutes, stirring occasionally.
6. Season with salt and pepper. Serve hot with your favorite toppings.

 

Optional Toppings: diced avocado, plain Greek yogurt, shredded cheese, chopped cilantro