Bottom-Friendly Chili

Bottom-Friendly Chili

Active time

15 min

Total time

1 hr

Servings

8

💡 This chili perfectly defines " bottom-friendly " at The Bottom's Digest. Of course, the recipe is high-fiber, but it's also loaded with plant diversity. Your gut microbiome thrives off of this diversity, creating a happy gut and butt combo. 


Secondly, we use 93/7 lean ground beef and 99/1 ground chicken breast rather than greasy ground beef. 


To top it all off, the corn in the recipe offers a smidge more plant diversity but also helps you measure your gut motility (aka how long it takes to digest food from your mouth hole to your south hole). Enjoy! 

Bottom-Friendly Chili Ingredients

  • 2 tbsp olive oil

  • 1 red onion, diced

  • 1 yellow onion, diced

  • 1 red bell pepper, diced

  • 1 green bell pepper, diced

  • 4-8 garlic cloves, minced 

  • 2 C kale/leafy greens, chopped 

  • 1lb 93/7 ground beef (optional)

  • 1 lb 99% fat-free ground chicken breast

  • 3 cans of beans, different varieties

  • 1 can crushed tomatoes 

  • 1/4-1/4 C whole wheat flour

  • 4-6 C beef broth 

  • 1 C frozen corn 

For spices, use as much as your heart desires, but be aware, chili requires more than you think. I will provide how much we used and you can go from there:

  • 1/4 C chili powder

  • 2 tbsp ground cumin 

  • 1 tbsp paprika 

  • 1/2 tbsp ground coriander

  • 2 tsp ground oregano

  • 2 tsp cayenne pepper 

  • 1 tbsp garlic granules  

  • Salt

  • Black pepper 

💡 You can easily make this recipe vegan by replacing the ground meat with two more cans of beans and the beef broth with a veggie broth.

Bottom-Friendly Chili Directions

Step 1

Cook the onions in the oil over medium-low heat for 5 minutes. Add the bell peppers and cook for 5 more minutes. Add the garlic and cook for 1 more minute. 

Step 2

Add the ground meat and cook for 5 minutes, or until mostly cooked through. Add the flour and cook for 1 minute. 

Step 3

Add all the spices and cook for 1 minute. Add the crushed tomatoes and cook for 1 minute. 

Step 4

Add the greens and once wilted, add the beans and the stock (enough to cover everything by an inch if you want a thick chili). Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally. Taste for seasoning. Add the corn and cook for 1 minute. 

Step 5

Serve with chopped cilantro, green onions, and sour cream (a natural probiotic if you can handle small amounts of lactose). Bottoms up!