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  • Elianni Gaio

A Nutrient-dense and Delicious Chili – (A Soul Recipe)

A Nutrient-dense Chili – A Soul Food Recipe

(Cooking beans from scratch)

Serve: 10 or more

Time Preparing: 24 hours soaking and rinsing beans

Time Cooking: 90-120 minutes

Total Time: 90-120 minutes

Ingredients (for soup beans)

- 4-5 cups dry pinto beans

- 2 bay leaves (optional)

- 15 large garlic cloves, minced

- 1large red onion, finely chopped

- Filtered water enough to cook beans

- Apple cider vinegar, fresh lemon juice or Kefir (to soak beans and help removing its toxins)

- 3-5 tablespoons ghee or fat of choice

- 1 tablespoon sea salt

Ingredients (for ground beef)

- 2-pounds grass-fed ground beef

- 2 tablespoons ghee, or fat of choice

- 1 large red onion, chopped

- 6 ripped tomatoes, chopped

- 10 large garlic cloves, minced

- 3 tablespoons fresh cilantro, chopped

- 3 tablespoons scallions, chopped

- 1 teaspoon sea salt

- ¼ tablespoon cayenne, finely chopped


Step 1 – (Soaking and rinsing beans for 24 hours – helps in its digestion and improve mineral absorption)

Pick over the beans for small rocks, debris or damaged grains

Place the beans into a large bowl

Rinse abundantly

Place filtered water inside the bowl until water cover the beans 2-3 inches

Add 6 tablespoons apple cider vinegar, lemon juice or Kefir

Cover the bowl with a tea towel, reserve it at a fresh place

Soak the beans for at least 24 hours

Repeat the process of rinse and refresh the water, adding vinegar, lemon juice or Kefir into the water twice during the soaking process

Once soaking process is complete:

Drain the soaked beans

Rinse abundantly and drain it again

Step 2 – (How to slow-cook the soaked beans into a soup)

Transfer the soaked beans into a large pot

After the soaking process beans grow bigger, and you are going to have around 12 cups of soaked beans

Add 14cups filtered water (water to cover beans by 2-3 inches)

In a medium/high heat, bring beans to boil

When it starts boiling, a foam like substance come to the top of the pot

With a spoon, skim completely this foam like substance and throw it away

Add bay leaves (optional)

Reduce the heat to medium/low

Partly cover pot with the lid

In the period that beans are cooking, regularly check their water levels because they absorb lots of water while cooking. If necessary, add more water

Cook for 2-3 hours, stirring occasionally, until beans are equally soft

Step 3 – (seasoning the beans)

In a medium skillet heat ghee, or fat of choice over medium heat

Add chopped onions, stirring frequently, until lightly golden, 5-7 minutes

Add minced garlic, stir frequently, until golden, 3-5 minutes

Carefully add the sautéed onions and garlic into the beans

Add sea salt, stir well, taste and add more salt if necessary

Continue cooking for about 10-15 minutes with the lid partially opened to allow the beans broth to thicken a little bit

Remove beans from the heat

Carefully transfer to a soup tureen, reserve

Meanwhile cooking the beans, prepare ground beef


Step 1

In a large pot heat ghee over medium heat

Add onions, stir occasionally, sauté until golden, 8 minutes

Add garlic, stir occasionally, sauté until golden, 5 minutes

Add ground beef, stir occasionally, sauté until brown, 5-10 minutes

Add tomatoes, stir well, bring to a boil

Reduce the heat to low, partially cover the pot with the lid, stirring occasionally, simmer for 15-20 minutes

Add cayenne and sea salt, stir well, simmer 5 minutes

Add chopped cilantro and scallions, stir well to mix

Remove from heat

Carefully transfer to a large bowl, reserve

Combining beans and ground beef

In small bowls fill up 1/3 of it with beans in the bottom and the ground beef at the top

Garnish with chopped cilantro and scallions

Serve with a spice vinaigrette

Leftovers: Store beans it up to 7 days in the fridge in mason jars with a tight sealed lid or freeze it up to 3 months

Store grounded beef in a separated mason jar from beans

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