Sometimes you just want to eat something filling, hearty, and indulgent. Just because you’re cooking with lectin-free recipes doesn’t mean you can’t tick all of those boxes. When you get creative with ingredients like sweet potatoes, coconut oil, cauliflower, and avocadoes you can fix this low-lectin chili that will feed you (and your friends or family) for days.
Chili is a healthy, comfort food and you can make a tasty batch in a skillet without using the usual nightshade vegetable suspects — like tomatoes. The recipe link below will come in handy no matter what your diet.
But if you’re looking for lectin-free recipes, then you must try this delicious lectin-free chili w/ pine nuts. The best part is the fact that this chili recipe has no tomatoes or peppers.
Looking for More Lectin-Free Recipes to Add to the Menu? Try This Delicious Low-lectin Chili
So, what makes this low-lectin chili so special?
For starters, the tomatoes are missing. Tomatoes seem like a given when indulging in any kind of chili recipe. But when it comes to lectin-free cooking, you want to steer clear of tomatoes as best you can.
That’s because tomatoes are part of the family of deadly nightshade vegetables. What makes nightshades like tomatoes, eggplants, and peppers so dangerous?
Well, nightshade vegetables happen to have an alkaloid in them known as solanine. And this alkaloid is actually a toxin in higher concentrations. Solanine poisoning can occur if you eat green potatoes and it can sometimes cause serious trouble for your digestive system.1
The Lectins In Nightshades Can Cause Problems Too
Another major issue when it comes to nightshades is the lectin content that runs throughout this harmful family of vegetables. In fact, studies show that while some are more susceptible to lectins than others – lectins can be toxic and cause swelling. They can also resist your digestive enzymes and cause extreme discomfort.
Turns out, one hospital saw 10 cases of what was initially considered food poisoning. After a few days, however, it was discovered the dietary culprit was a very high concentration of lectins in red kidney beans.2
But how can you concoct a chili without tomatoes or beans? Easy. Read on to get details about this yummy chili recipe and how to make it without beans to suit your lectin-free diet.
Dr. Gundry’s Tomato-less Chili Recipe
If you’re interested in trying Dr. Gundry’s tomato-less chili, click here for the recipe. You’ll find the ingredients to be flavorful and the chili to be so easy to make.
The best part about this recipe — the lectins found in most chili ingredients are almost nowhere to be found. This chili has no tomatoes and no beans. However, if you feel you can’t have chili without beans, go ahead and make the recipe your way. Just remember to use the proper practices to cut down on an ingredient’s lectin profile.
For instance, soak your beans in multiple changes of water. Or use a pressure cooker or instant pot to cook your beans before adding them to this low-lectin chili.
And avoid bulking up this chili with ingredients like:
- Grains (including corn)
Again, if you absolutely need to add lectin-heavy ingredients to this recipe, ensure they’re correctly prepped.
Make Sure To Get The Ingredients Right For The Perfect Chili Recipe: Give This Recipe Your Own Slant
Now, there are ways to make this recipe your own without including beans or tomatoes. First of all, this chili usually comes out at medium heat. But you can adjust the spices depending on your preference. If you prefer a milder chili — don’t use the canned chipotles in adobo. You can also opt to use less black pepper.
If, however, you want to kick the heat up a notch from medium heat to high heat, you can use a little more black pepper. You can also try adding a teaspoon of cinnamon (or more to taste) to enhance the depth of the heat in your chili. And though the recipe calls for just one-and-a-half tablespoons of cumin toss in another teaspoon of the savory spice — there’s almost no such thing as too much cumin if you care to add more.
If you prefer a plant-based version of this recipe, swap the coarsely-ground grass-fed beef for 5 cups of cooked mushrooms. The mushrooms will give your chili the heartiness of a meaty stew without compromising your diet if you’re vegetarian. You can even pulse your mushrooms in the food processor to give your chili the texture of meat chili.
Not only that, but mushrooms are proven to support cholesterol health.3 Plus, mushrooms are rich in prebiotic carbohydrates, so they can help stimulate the growth of your good gut microbiota.4
Cauliflower is another great replacement for beef in this chili recipe should you wish your stew to be more plant-based. What’s so great about cauliflower? Well, for starters cauliflower is quite rich in health-benefiting phytochemicals like vitamin C and other important minerals.5
Moreover, recent studies suggest cauliflower might also act as a pretty good source of natural antioxidants. This is because of its high levels of carotenoids, tocopherols, and ascorbic acid. Turns out, the compounds in cauliflower could potentially help to protect your body against damage by free radicals and various reactive oxygen species.6
NOTE: If you do stick with the meaty version of this chili, add a little baking soda. Why? Baking soda can increase the pH level of your meat, making it more meat tender than it would be without the baking soda.
How To Make This Chili Recipe Your Own
Another excellent ingredient to make your chili hearty is sweet potato. Sweet potatoes are a Gundry-approved resistant starch. Not only can they sweeten up this recipe, but the fiber content in sweet potatoes can support your digestive health.
Here’s how: The sweet potato could be considered as an excellent novel source of natural health-supporting compounds, such as beta-carotene and anthocyanins.7,8
Another way to make this chili your own is to include the delicious pop of toasted pine nuts. Just a sprinkle of toasty pine nuts on top can add texture, flavor, and a healthful punch to your chili.
Pine nuts are natural plant foods rich in good fats. The fatty acid composition of pine nuts is beneficial because their saturated fatty acid content is relatively low. Not only that but about half the total fat content is made up of monounsaturated fatty acids like oleic acid.9
If You Want To Swap Oils Or Add Cream, Do So And Enjoy
Finally, you can personalize this recipe even further by swapping out the olive oil for avocado oil or coconut oil. When it comes to a lectin-free diet, you should know which oils are your friends and which are foes.
Avocado oil, coconut oil, and perilla seed oil are friends. So feel free to saute your mushrooms in any one of these oils. The coconut oil has a light sweetness that can give your chili a sort of curry vibe. And variety of flavors is the key to enjoying any kind of diet.
Coconut cream can surely sweeten this recipe too. Just plop a dollop of coconut cream on top and enjoy the smooth goodness. And if you care to thicken your chili a bit, add a teaspoon cassava flour as it cooks (this will give you a boost of fiber too).
Enjoy This Adaptable Chili and Share With Friends And Family
This low-lectin chili can be doctored to suit your dietary needs and your family’s taste buds — no matter how particular they might be. You can make this chili to fit almost any diet and it’s so flavorful nobody will know you put your own spin on it.
So enjoy the aroma of this hearty meal as it heats up in your kitchen. And enjoy feeling good about the variety of foods you can eat on your lectin-free diet.