Protein Chili Recipe

Protein Chili Recipe

I recently had a conversation with an acquaintance about diabetes and people affected by diabetes, specifically around diet. I quickly learned that diabetics actually have one of the best diets for any individual, and they serve as fantastic examples for our society today who by in large part enjoy living on fast processed food and too many refined sugars.

Do you want to lose weight? Try eating a diabetic diet combined with exercise and I think many people will be surprised to see results quickly!

I plan to do some more research about diabetic diets in the months to come but here is an easy recipe that was shared with me:

Protein Chili

Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s also been linked to higher cancer risk. Beans offer a meaningful replacement for animal protein, are low in fat, high in fibre and easy to incorporate into many recipes.

Protein Chilli is a recipe that any individual can add their own personal preferences in to for desired flavour, texture or to add other ingredients. This recipe can be scaled up for large events such as family get-togethers, large parties or holiday events. Let’s take a look at how to prepare a meal for four and freezing leftovers for future use:


(Beans, beans, and more beans!! The following items are beans I use for this recipe that can be easily substituted for others based on personal preference and can often be purchased for under a $1.00 per can!)

  • Romano Beans: single 540 mL can
  • Black Beans: single 540 mL can
  • Kidney Beans single 540 mL can (White or Red)
  • Lentils: single 540 mL can
  • Chick Peas: single 540 mL can
  • Beans in Tomato Sauce: single 800 mL can
  • Diced Tomatoes: single 800 mL can
  • Carrots: 2 large or 3 medium diced/shredded
  • Sweet Pepper: single green, yellow or red diced
  • Onion: single medium, diced
  • Garlic: three cloves, diced
  • Tomato Juice: 2 cups
  • BBQ Sauce (optional): ¼ cup
  • Meat (optional): 1 pound (lean ground beef or pork, diced chicken, sausage or shredded tofu)

Cooking Instructions:

  1. Drain each can of Romano, Kidney, Chick Peas, Lentils and Black beans by themselves into a colander and rinse thoroughly with cool water to wash off any salt solution (used as a preservative).
  2. Pour each can after drained into a large mixing bowl (or two medium bowls) followed by the beans in tomato sauce. Drain diced tomatoes into colander and add to mixture.
  3. In a large frying pan or sauce pan add 1 tbsp of extra virgin olive oil over medium heat and add vegetables. Saute vegetables for 2-3 minutes and add meat until thoroughly cooked.
  4. Add to bean mixture. Pour in tomato juice and BBQ sauce and stir until mixed. Add additional flavouring for personal preference.
  5. Portion what you won’t need into freezable containers to cook at a later time. Place the remainder of the chili into a slow-cooker and set for an afternoon (or 4-6 hours) on high. You can also cook in the oven covered in Corning Ware with lid at 350 F for 90 minutes if slow-cooker is unavailable.