Who doesn’t love a bowl of warm chili on a cold day? Whether it’s at a potluck or après-ski, chili is a fall and winter favorite. According to data from Statista, 126 million people report having eaten prepared chili in 2021 (and that’s not counting any homemade chili).
What’s more, some of the ingredients in a traditional chili may have health benefits as well. Take beans, which are an excellent source of fiber and folate, according to North Dakota State University. These nutrients offer perks like weight maintenance and disease prevention, as well as healthy cell growth, respectively, Mayo Clinic notes.
Another go-to chili ingredient: chile peppers, which previous research suggests may help support metabolism and vascular health, thanks to its chemical capsaicin. Chile peppers also have a naturally spicy flavor and reduce the need for salt in your bowl. (Speaking of salt, opt for low- or no-sodium canned beans, and be sure to rinse them to keep this ingredient healthy for your ticker!)
That said, some chili ingredients don’t make the grade when it comes to nutrition. Ground beef and sausage, for instance, are both high in unhealthy saturated fats, as the U.S. Department of Agriculture (USDA) notes, and these can increase “bad” LDL cholesterol levels and heart disease risk and stroke when eaten in excess, per MedlinePlus.
The good news is that with a few, simple swaps, you can make a delicious pot of chili that’s good for you, too! Try one of these seven recipes to warm you up. Or better yet, try them all.
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