Klean Slow Cooker Vegetarian Chili

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

When have you ever heard of vegetarian chili providing 20 grams of complete protein in one serving? Not to mention the crazy nutrient density profile that this chili will offer your hard-working body. You will receive 10% of the Daily Value for 10 vitamins and 9 minerals. A bowl also provides half of your daily fiber requirements. Keep this in mind when choosing the best time to enjoy a bowl.  Limit the amount of fiber you consume 2 hours before moderate exercise training and increase that time to four hours before heavy training or competition. Also, limit your fiber intake after you exercise so your body can properly rehydrate and restock glycogen stores. On another note, this chili does lack vitamin B₁₂ and vitamin D which is a very common predicament in vegetarian-based foods. The solution: top your warm bowl of chili with fortified soy- or regular cheese or grab a tall cool glass of cow’s or fortified plant milk. You can also add mushrooms to your mix, but be sure to let your mushrooms sunbathe for a day or so to support their vitamin D-producing power.

YIELD: Eight – 1 cup+ servings

INGREDIENTS

• 1 can (15.5 oz) reduced sodium black beans, drained and rinsed
• 1 can (15.5 oz) reduced sodium black beans, drained and rinsed
• 2 cans (15.5 oz) reduced sodium kidney beans, drained and rinsed
• 1 large bell pepper, any color, diced
• 2 cups frozen corn
• 1-2 tbsp brown sugar depending on your sweet preference
• 2 tsp minced garlic (or 4 minced garlic cloves)
• 1 tsp paprika
• 4 tbsp chili powder
• Freshly ground black pepper, to taste (you can add more later also)
• ¾ cup (3 scoops) Klean Isolate whey protein
• 1 can (15.5 oz) reduced sodium vegetable broth
• 2 cans (15.5 oz or 1-28 oz) reduced sodium tomatoes, diced

OPTIONAL: You can add hot sauce, crushed red pepper or any other favorites to spice things up.

DIRECTIONS

1. Toss all your ingredients in a crockpot and blend well. Cook on high for 4 to 6 hours.
2. If you don’t have access to a crock pot, simmer on low for about 1 hour, stirring every 15 minutes or so.
3. Serve topped with cheese and add a colorful side salad for a well-rounded meal.

Storage Instructions: Refrigerate in an airtight container for up to 1 week.

Nutrient Content per 1+ cup Serving: Calories: 249; Carbs: 43 grams; Fiber: 13 grams; Protein: 20 grams; Fats: 2 grams; Calcium: 11% Daily Value (DV); Potassium: 20% DV; Magnesium: 27% DV; Iron: 25% DV; Zinc: 20% DV; Vitamin A: 16% DV; Folate: 24% DV; Vitamin B₆: 34% DV; Vitamin C: 53% DV; Thiamin, Niacin and Riboflavin: 24-40% DV.

Bio
Karlyn Grimes, MS RD LDN CSSD, is the founder of Simply Simple Health (SSH) and author of The Everything Anti-Inflammation Diet Book. SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.

*Our medical experts have been retained as consultants in advising Klean Athlete. They are compensated for this service.