Warm up with some Heart Healthy Chili

In honor of American Heart Month, Balanced You’s partner, Omada, is sharing a delicious and easy way to support your heart health. Omada is a free service to King County employees that helps you lose weight, gain energy, and improve your overall health. They match you with a health coach you can message anytime. Click here to learn more about Omada and see if you are eligible.

Heart-healthy chili

Ingredients (makes 6-8 servings)

• 1 tablespoon olive oil
• 1 large onion, chopped
• 3 garlic cloves, diced
• 2 red bell peppers, chopped
• 1/2 chopped jalapeño, with seeds removed (optional)
• 1 pound portobello or crimini mushrooms, chopped
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper, freshly cracked
• 1/4 teaspoon dried oregano
• a pinch of cayenne pepper (optional)
• 28 oz. can of crushed tomatoes, unsalted
• 3 cups (2 cans) cooked beans
• (cannellini, kidney or pinto), rinsed and drained
• 1 tablespoon tomato paste
• 4 cups low-sodium chicken or vegetable stock


  1. Preheat a large heavy-bottomed soup pot to
    medium heat. Add the oil, onion, garlic, red bell
    peppers, jalapeño (optional) and mushrooms.
  1. Sauté for 10 minutes or so, to allow the
    vegetables to soften.
  2. Add the chili powder, cumin, salt, pepper, oregano
    and cayenne pepper (optional). Cook for 1 minute.
  3. Add the crushed tomatoes, beans, tomato paste
    and stock. Give everything a good stir and then
    bring to a boil. Once the chili is boiling, reduce
    the heat to medium-low and allow to simmer.
  4. Simmer for 25-30 minutes until the vegetables are
    cooked through. Remove the pot from the burner
    and add additional salt or pepper, if desired.
  5. Garnish with your favorite toppings (cilantro,
    avocado, green onions) and serve. ProTip – swap the sour cream with Greek Yogurt
    for the same great taste.

If you are looking for more ways to support your heart health, try a free, virtual yoga class, or practice stress reduction with a mindfulness class.

Questions? Email BalancedYou@kingcounty.gov

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