This article delves into the world of paleo chili, offering a comprehensive guide to creating delicious, healthy, and satisfying variations of this classic dish. Whether you're a seasoned paleo enthusiast or just exploring grain-free options, you'll discover everything you need to make the perfect pot of chili.
What is Paleo Chili?
Paleo chili is a hearty and flavorful dish that adheres to the principles of the paleo diet, which emphasizes whole, unprocessed foods that our hunter-gatherer ancestors might have eaten. This means excluding ingredients like beans, dairy, and grains, which are common in traditional chili recipes. Instead, paleo chili relies on lean meats, vegetables, and spices for its rich taste and satisfying texture.
Why Choose Paleo Chili?
There are many reasons to embrace paleo chili:
- Health Benefits: Paleo chili is packed with lean protein, fiber-rich vegetables, and healthy fats, making it a nutrient-dense and satisfying meal. It’s also naturally gluten-free and grain-free.
- Flavorful and Versatile: With the right combination of spices and ingredients, paleo chili can be incredibly flavorful and easily customized to your liking.
- Easy to Make: Whether you prefer the stovetop, Instant Pot, or slow cooker, paleo chili is a relatively simple dish to prepare, perfect for busy weeknights or meal prepping.
Core Ingredients for Paleo Chili
Meat
Lean protein is the foundation of most paleo chili recipes. Popular options include:
- Ground Beef: Opt for 90% lean ground beef to minimize excess fat.
- Ground Turkey or Chicken: These are excellent alternatives for a leaner chili.
- Stew Meat or Pork Shoulder: Cubed and slow-cooked, these cuts add depth and richness.
Vegetables
A variety of vegetables not only enhance the flavor but also boost the nutritional value of paleo chili:
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- Onions and Garlic: These aromatic staples form the base of most chili recipes.
- Bell Peppers: Add sweetness and vibrant color.
- Tomatoes: Fresh, diced tomatoes and tomato sauce provide the essential chili base.
- Sweet Potatoes: Contribute sweetness and a creamy texture.
- Cauliflower: Adds bulk and nutrients while staying low-carb.
- Pumpkin: Adds a unique flavor and creamy texture, perfect for fall-inspired chili.
- Green Beans: Offer a different texture and added nutrients.
- Zucchini: A mild-flavored addition that blends seamlessly.
Spices and Seasonings
The right blend of spices is crucial for creating a flavorful paleo chili:
- Chili Powder: Provides the classic chili flavor. Adjust the amount to your preferred level of spiciness.
- Cumin: Adds warmth and earthiness.
- Oregano: Contributes a savory, slightly bitter note.
- Basil: Offers a fresh, aromatic flavor.
- Smoked Paprika: Imparts a smoky depth.
- Cinnamon: Adds warmth and complexity.
- Cayenne Pepper: For an extra kick of heat.
- Sea Salt and Black Pepper: Essential for seasoning.
Liquids
- Bone Broth: Enhances the nutritional value and adds depth of flavor.
- Chicken Broth: A versatile option for adding moisture.
- Cold Brew Coffee: Adds a unique depth and richness to the chili.
Optional Toppings
Toppings allow you to customize your chili and add extra flavor and texture:
- Avocado: Creamy and rich in healthy fats.
- Fresh Cilantro: Adds a fresh, herbaceous note.
- Red Onion: Provides a sharp, pungent bite.
- Shredded Cheese (if not strictly paleo): Adds creaminess and flavor.
- Nutritional Yeast: A dairy-free alternative to cheese.
- Sour Cream (if not strictly paleo): Adds tanginess and creaminess.
- Coconut Sour Cream (Paleo/Whole30): A dairy-free alternative made from coconut cream and lemon or lime juice.
- Diced Jalapeño: For an extra kick of heat.
- Grain-Free Tortilla Chips: For dipping.
Paleo Chili Recipes
Homemade Paleo Chili
This recipe focuses on simplicity and fresh ingredients, delivering a classic chili flavor without beans or grains.
Ingredients:
- 1 1/2 - 2 pounds ground beef
- 1 yellow or white onion, diced
- 1 red bell pepper, chopped
- 4-5 cloves fresh garlic, pressed
- 6 small fresh tomatoes, diced
- 1 (15 ounce) can tomato sauce
- 1 tablespoon dried basil
- 1 tablespoon dried oregano
- 2 teaspoons ground cumin
- Sea salt and coarse black pepper to taste
- Optional garnishes: fresh cilantro and diced avocado
Instructions:
- In a large sauté pan or rondeau pan, brown the ground beef. Drain any excess grease.
- Add the diced onion, bell pepper, and garlic to the pan. Sauté until the onions become translucent.
- Stir in the diced tomatoes and tomato sauce.
- Sprinkle in the basil, oregano, cumin, and sea salt.
- Simmer covered for at least 20 minutes, or on low heat for up to one hour.
- Remove from heat and let cool slightly before serving.
- Garnish with coarse black pepper, fresh cilantro, and diced avocado, if desired.
Instant Pot Paleo Chili with Pumpkin and Sweet Potato
This recipe utilizes the Instant Pot for a quick and hands-free chili that's packed with flavor and nutrients.
Ingredients:
- 1 tablespoon coconut oil
- 1 pound ground beef
- 1 onion, chopped
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 tablespoon dried oregano
- 2 tablespoons chili powder
- 1 tablespoon smoked paprika
- 1 tablespoon ground cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper (optional)
- 1 sweet potato, peeled and cubed
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 head cauliflower, chopped
- 1 (15 ounce) can pumpkin puree
- 1 (28 ounce) can diced tomatoes
- 2 cups chicken broth
Instructions:
- Set the Instant Pot to sauté and add the coconut oil.
- Add the ground beef, onion, salt, and pepper. Cook, breaking apart and browning the meat, until the beef is no longer pink and the onion is beginning to soften, about 7 minutes.
- Add the oregano, chili powder, smoked paprika, cumin, garlic powder, cinnamon, and cayenne. Let cook until fragrant, about 30 seconds.
- Add the sweet potato, red and green bell peppers, cauliflower, pumpkin, diced tomatoes, and chicken broth. Stir well.
- Cover, seal, and set to cook on high pressure for 10 minutes.
- Quick release to vent the remaining pressure immediately.
- If the chili seems too thick, stir in additional broth to reach your desired consistency.
- Taste and adjust seasonings as needed.
Slow Cooker Paleo Texas Chili
This recipe embraces the slow cooker for a deeply flavorful, meat-centric chili that's perfect for a hands-off cooking experience.
Read also: Paleo Diet Delivered: What You Need to Know
Ingredients:
- 4 pounds grass-fed stew meat, cut into 1.5-inch cubes
- 2 pounds pastured pork shoulder, cut into 1.5-inch cubes
- 2.5 pounds tomatoes (variety of heirlooms), coarsely chopped, juices reserved
- 2 onions, coarsely chopped
- 1 pound various fresh chilies (Anaheims, Poblanos, Gypsy peppers, etc.), coarsely chopped
- 6 cloves of garlic, coarsely chopped
- 2 dried chipotles, finely chopped (optional)
- 3 tablespoons smoked paprika
- 3 tablespoons dark cocoa powder
- 2 tablespoons ground cumin
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- Additional salt and pepper for seasoning meat
Instructions:
- Season meat with salt and pepper, then let it rest on the counter for about one hour to come to room temperature.
- Working in batches, sear meat over medium-high heat, turning each piece every 3-5 minutes until all sides are browned. Be sure not to crowd the pan.
- In a large bowl, toss tomatoes and their juices with the garlic, chipotles, paprika, cocoa powder, cumin, salt, and pepper.
- Place chopped onions at the bottom of the slow cooker, add chilies in another layer, top with the browned meat, then finally top with the tomato and spice mixture.
- Turn your slow cooker on low and cook for 10 hours.
- During the last hour, remove the lid to thicken the sauce.
- Give it one more taste and season as needed.
- Serve with traditional chili toppings.
Stovetop Beanless Chili
This recipe offers a fast stovetop option for a flavorful chili that's ready in under 30 minutes.
Ingredients:
- 2 tablespoons olive oil or avocado oil
- 1 pound ground beef
- 1/2 red onion, diced
- 1 bell pepper, diced
- 2 jalapeños, seeded and minced
- 4 cloves garlic, minced
- 1 (28 ounce) can crushed tomatoes
- 1 (15 ounce) can diced tomatoes
- 3 tablespoons tomato paste
- 1 cup beef broth or stock
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon red chili flakes
- 1/8 teaspoon paprika
- Optional garnishes: coconut sour cream, avocado, cilantro
Instructions:
- Heat a large stock pot over medium-high heat and add the oil.
- Crumble the ground beef into the pot and sprinkle with a little salt and pepper. Cook the beef, stirring, until 3/4 browned, and at this point you can choose to drain some of the grease if you desire, depending on how lean your beef is.
- Add the onion and bell pepper to the pot and cook until the beef is browned and the veggies softened, then add the jalapeños and garlic and cook another minute.
- Once the garlic is softened, add in the tomatoes, tomato paste, broth or stock, spices and salt. Stir to combine, then cover the pot and let the chili simmer for 20 minutes (or longer if you have time.)
- Serve hot, garnished as desired and enjoy!
Tips for Perfect Paleo Chili
- Adjust Spices to Your Preference: Don't be afraid to experiment with the spices to find the perfect balance of flavor and heat for your palate.
- Use High-Quality Ingredients: Opt for grass-fed meats, organic vegetables, and fresh spices for the best flavor and nutritional value.
- Simmer for Longer: The longer the chili simmers, the more the flavors will meld together.
- Make it Ahead: Chili often tastes even better the next day, so consider making it a day in advance.
- Freeze for Later: Paleo chili freezes well, making it a great option for meal prepping. Store in airtight containers for up to 3 months.
Paleo Chili Variations
- Paleo Turkey Chili: Substitute ground turkey for ground beef for a leaner option.
- Paleo Chicken Chili: Use shredded chicken or ground chicken for a lighter chili.
- Spicy Paleo Chili: Add more cayenne pepper, jalapeños, or other hot peppers to increase the heat.
- Smoky Paleo Chili: Use smoked paprika and chipotle peppers for a smoky flavor.
- Vegetarian Paleo Chili: While technically not chili (as it requires meat), you can substitute the meat with mushrooms and add smoked paprika to impart a meaty flavor.
Read also: Paleo Mayonnaise Recipe