Hearty stews and belly-warming soups are coming out of the kitchens; families are craving slow-cooked, savoury meals that yield health benefits and leftovers. Delicious, savoury winter-recipe ingredients that will surely satisfy are white beans and sweet onions. Onions are not only believed to be a cancer preventative, their low-salt, low-fat health benefits are the proactive equivalent to superhero powers. Onions have 25 compounds that lower blood pressure and cholesterol, prevent thrombosis, inhibit strokes and battle heart disease, says the American Heart Association. Plus, the antioxidants and flavonoids found in onions don't lose their potency once cooked. This makes them ideal for slow-cooked recipes. They add a punch of flavour and a whopping serving size, making them an affordable luxury during the chilly winter months. Use the following recipe for a tasty detour from your typical red chilli.
1 bag dried white beans
2 Sweet onions
1/2 cup garlic (chopped)
1 pound ground chicken or turkey
1 cup celery (chopped)
1 tsp oregano
1/4 cup olive oil
2 each large green mild chilli (deseeded)
2 quarts chicken stock or water (to cover)
2 tsp cumin
- Saute onions, garlic, celery, chilies, chicken/turkey for 10 minutes on medium heat. Add half of the chicken stock.
- Then add salt, pepper, oregano and cumin and simmer for 45 minutes. Then adjust with the remaining chicken stock.
- Combine all ingredients in crock pot or large heavy-bottomed pot, bring to a boil and then simmer overnight, or 8 hours.
- Puree 1 cup beans for a thicker chili and serve. Garnish with shredded cheese, fresh cilantro, tarragon or basil, chopped Tabasco peppers, raw chopped sweet onions or hot sauce.