Peanut Butter Chili With Pinto Beans

#PickPeanutProtein: Go Nuts with Your Meatless Meals!

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Why #PickPeanutProtein? Studies consistently show that diets low in meat and high in plant foods are associated with reduced rates of cancer, heart disease, and obesity. The scientific community is constantly providing new evidence to fuel the plant-powered revolution.

 

The latest evidence from Harvard School of Public Health demonstrates that plant protein- specifically, peanuts and peanut butter- also reduces type 2 diabetes risk. The study “Dietary Protein Intake and Risk of Type 2 Diabetes in US Men and Women” found that substituting a serving of peanuts or peanut butter for a serving of processed or red meat, once per day, reduced diabetes risk by 11-21%.

 

To celebrate this great news, Meatless Monday has partnered with The Peanut Institute and Natural Gourmet Institute for the #PickPeanutProtein recipe contest. Meatless Monday is a non-profit initiative of The Monday Campaigns, with a goal to improve the health of humans and the planet with its simple message of “Once a week, cut the meat.” Natural Gourmet Institute is a leading health-focused culinary school in New York City. Their focus is on plant-based whole foods cuisine, with an emphasis on traditional, unrefined ingredients. The Peanut Institute is a non-profit organization that supports nutrition research, and develops educational programs to encourage healthy lifestyles that include peanuts and peanut products.

 

The winning #PickPeanutProtein recipe, submitted by Patricia of the blog Mrs. Kitchenstein, features peanut butter, peanuts, and beans to pack 24 grams of plant protein and 14 grams of fiber per serving. Check out the winning recipe below, and click here for more delicious, peanut-powered recipes!

 

Peanut Butter Chili with Pinto Beans

(Yield: 8-10 servings)

1 tablespoon extra virgin olive oil

1 large yellow onion, diced

1 red bell pepper, diced

1 Tablespoon sweet paprika

1 Tablespoon chopped garlic

1 teaspoon smoked paprika

1 teaspoon ground mustard

1 teaspoon ground cumin

1 teaspoon cumin seeds

1 teaspoon dried basil

1 teaspoon turmeric

1 Tablespoon tomato paste

1 28-ounce can whole tomatoes with their juices

3 cups pinto beans, soaked overnight (OR 3 14-ounce cans of pinto beans, drained and rinsed)

1 large sweet potato, diced

1 cup all-natural smooth peanut butter

6 cups vegetable stock

1 Tablespoon Worcestershire sauce

Handfuls of fresh basil and cilantro, chopped

1 teaspoon sea salt

½ teaspoon freshly ground black pepper

Optional toppings: avocado, radishes, cilantro, toasted peanuts

 

Procedure:

  1. Heat oil in a large soup pot over medium-low heat. Add onion and sauté until translucent, about 5 minutes.
  2. Add bell pepper and cook for a few more minutes, or until softened. Stir in all spices from sweet paprika through turmeric and cook for 1 minute, or until fragrant. Stir in tomato paste until it is dissolved.
  3. Add tomatoes, mashing them lightly with your fingers before throwing them into the pot. Add beans, sweet potato, peanut butter, stock, Worcestershire sauce, basil and cilantro, salt and pepper. Bring to a boil, then simmer for about 45 minutes, or until beans are soft and chili has thickened.

 

Nutrition Information: calories: 494, protein: 24g, total fat: 23g, saturated fat: 4g, cholesterol: 0mg, total carbohydrates: 53g, dietary fiber: 14g, sugars: 10 g, sodium: 579mg, potassium: 1229mg

 

 

Check out the runners up to the #PickPeanutProtein recipe contest:

Second Place: Nutty Quinoa Bowl with Fried Plantains, by chefpanda18

Third Place: Creamy Peanut Butter Noodles with Veggies and Lime, by plantlovinturk

 

 

Reference:

  1. Malik VS, Li Y, Tobias DK, Pan A, Hu FB. Dietary Protein Intake and Risk of Type 2 Diabetes in US Men and Women. Am J Epidemiol 2016;183(8):715-28.