A hearty American-style chili with lean ground beef, kidney beans, tomatoes, and warming spices. High in protein, iron, and fiber.
Ingredients flow into bioactive compounds, which flow into evidence-backed outcomes. Hover any node to isolate its lineage, or click to pin it.
Heat olive oil in a large pot. Brown ground beef, breaking it up, for 5 minutes.
Add diced onion, bell pepper, and garlic. Cook 4 minutes.
Stir in cumin, paprika, cayenne, and chili flakes. Cook 1 minute to bloom spices.
Add diced tomatoes, tomato paste, and bone broth. Stir well.
Add drained kidney beans. Bring to a boil, then reduce to a simmer.
Cover and cook 30 minutes, stirring occasionally. Season with salt.
Serve in bowls topped with sour cream and cilantro.
Zinc competes with copper and calcium for the same transporter. Take with a meal moderate in those minerals and rich in protein for steadier uptake.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.