Keto Recipe: Beef and black soybean chili with lupin “cornbread” meal prep

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Beef and black soybean chili with lupin “cornbread” meal prep

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12 COMMENTS

  1. As someone from the southwest, I’m a weird mix off horrified and intrigued by this. Of COURSEV J. Kenji López-Alt puts marmite in his chile. Dudes a freaking mad scientist lol.

  2. Nutrition: for 1 serve chili (10 servings per recipe) 332 cals/ 11.2g net carbs/ 11.7g fat/ 39.5g protein.

    For 1 muffin (12 muffins per recipe): 57 calories/ 1.6g net carbs/ 1.4g fat/5g protein

    For 1 whole container (1 serving of chili, 1 muffin including butter): 422 calories 12.8g net carbs/16.8g fat/ 44.5g protein

    Chili recipe is from The Food Lab/Serious Eats with some tweaks to lower carbs/expense:

    **Ingredients**

    For Chili:

    – 1 cup dried black soybeans
    – 3 dried ancho chiles, seeded and torn into rough 1-inch pieces (about 1/2 ounce)
    – 2 dried New Mexico red chiles, seeded and torn into rough 1-inch pieces (about 1/8 ounce)
    – 1 dried árbol chile, seeded and torn in half
    – 1 1/2 tablespoons (9g) whole cumin seeds
    – 1 1/2 teaspoons (3g) whole coriander seeds
    – 2 whole cloves (I just used a couple dashes of ground cloves
    – 3.15 pounds chuck roast
    – 1 quart (900ml) low-sodium chicken broth (preferably homemade), divided
    – 1 ounce (30g) chopped unsweetened chocolate
    – 2 tablespoons (30ml) tomato paste
    – 1 tablespoon (5g) extra-finely ground coffee beans
    – 2 whole anchovy fillets
    – 2 teaspoons (10ml) soy sauce
    – 1 teaspoon (5ml) Marmite (I used red miso since I could not find this)
    – 1 large yellow onion, diced fine (about 1 1/2 cups)
    – 4 cloves garlic, minced (about 1 tablespoon)
    – 1 jalapeño pepper, finely chopped
    – 1 tablespoon (3g) dried oregano
    – 2 whole bay leaves
    – 1 (28-ounce; 794g) can crushed tomatoes
    – 1/4 cup (60ml) cider vinegar, plus more to taste
    – 1/4 cup (60ml) bourbon
    – 2 tablespoons (28g) Swerve brown sugar substitute
    – 1 tablespoon (15ml) Buffalo-style hot sauce, such as Frank’s RedHot (or more to taste)

    For Garnish (all suggestions optional): Scallions, thinly sliced, Cheddar, Jack, or Colby cheese, grated, Sour cream, Jalapeño or Poblano peppers, stemmed, seeded, and diced, Onion, diced, Avocado, diced

    **Directions**

    – Place beans, 3 tablespoons kosher salt (36g), and 4 quarts (4L) water in a large plastic container or bowl. Allow to soak at room temperature at least 8 hours, or overnight. Drain and rinse soaked beans.

    – Add dried chiles to a large heavy-bottomed Dutch oven or stockpot and cook over medium-high heat, stirring frequently, until slightly darkened with an intense, roasted aroma, 2 to 5 minutes. Do not allow to smoke. Remove chiles, place in a small bowl, and set aside. Alternatively, place dried chiles on a microwave-safe plate and microwave on high power in 15-second increments until chiles are pliable and toasted-smelling, about 30 seconds total. Reduce the heat to medium; add the cumin, coriander, cloves, and star anise to the Dutch oven and stir, toasting until the spices become fragrant. Remove spices, cool slightly, then transfer to a spice grinder and grind into a powder. Set aside.

    – Season meat on all sides with salt and freshly ground black pepper. Add oil to Dutch oven and heat over high heat until smoking. brown well on all sides, 8 to 12 minutes total, reducing heat if fat begins to smoke excessively or meat begins to burn. Transfer to a large rimmed baking sheet or plate. Allow to cool at room temperature. Reserve rendered fat in a small bowl for later.

    – Meanwhile, return Dutch oven to medium-high heat and add 1 cup (240ml) chicken broth, using a flat wooden spoon or stiff spatula to scrape browned bits off of bottom of pan. Reduce heat until chicken broth is at a bare simmer, add toasted chiles to liquid, and cook until chiles have softened and liquid is reduced by half, 5 to 8 minutes. Transfer chiles and liquid to a blender. Add ground spices, chocolate, tomato paste, coffee, anchovies, soy sauce, and Marmite. Blend at high speed, scraping down sides as necessary, until a completely smooth purée has formed, about 2 minutes. Set chile purée aside.

    – hand-chop meat into rough 1/2-inch to 1/4-inch pieces (finer or larger, as you prefer), reserving bones separately. Add any accumulated meat juices to chile purée.

    – Heat reserved beef fat, add onions and cook, stirring frequently, until softened but not browned, 6 to 8 minutes. Add garlic, fresh chiles, and oregano and cook, stirring frequently, until fragrant, about 1 minute. Add chile purée and cook, stirring frequently and scraping bottom of pot, until chile mixture begins to fry and leaves a coating on bottom of pan, 2 to 4 minutes. Add remaining chicken stock, chopped beef, and bay leaves. Bring to a simmer, scraping bottom of pan to loosen browned bits. Reduce heat to lowest possible setting, add beans, and cook, with cover slightly ajar, until beans are almost tender, about 1 hour. Add crushed tomatoes and cider vinegar and cook, with cover slightly ajar, until beans and beef are fully tender and broth is rich and lightly thickened, 2 to 3 1/2 hours longer, adding water if necessary to keep beans and meat mostly submerged (a little protrusion is okay).

    – Using tongs, remove and discard bay leaves and bones. (At this point, any excess meat still attached to the bones can be removed, chopped, and added back to the chili, if desired.) Add vodka (or bourbon), brown sugar, and hot sauce and stir to combine. Season to taste with kosher salt, ground black pepper, and additional vinegar.

    – Serve immediately, or, for best flavor, allow to cool and refrigerate overnight, or up to 1 week in a sealed container. Reheat and serve with desired garnishes.

    To be continued in a second comment…

  3. **Ingredients**

    For Cornbread muffins

    – 1 cup lupin meal
    – ¼ cup coconut flour
    – 2 teaspoons baking powder
    – ½ teaspoon salt
    – ½ teaspoon xanthan gum
    – ½ cup warm water
    – ⅓ cup sugar substitute (I used swerve)
    – 1 package rapid-rise yeast or 2 ¼ teaspoons
    – 138g liquid egg whites or 3 whole eggs
    – 3 Tablespoons sour cream

    **Instructions**

    – Prepare a muffin tin by using muffin liners or greasing 12 muffin cups.
    – To bring eggs to room temperature, fill a bowl with warm (not hot) water, and place the eggs in the bowl. Allow them to sit in the bowl for 5-10 minutes while you gather your ingredients.
    – Mix lupin flour, coconut flour, baking powder, salt, and xanthan gum in a medium-sized bowl. Set aside.
    – In a small bowl, combine sugar substitute and yeast in warm water. Stir until the sugar substitute is dissolved, about 3 minutes. Mix in the egg and oil until combined.
    – Add the liquid mixture to the flour mixture and stir until completely combined.
    – Prepare your oven for proofing by turning it on for a few minutes to make it warm. Or, if your oven has the setting, set it to proof which will be between 100-200 degrees.
    – Divide the batter equally into the prepared muffin cups. Place the muffin tin in your warm oven for 30 minutes.
    – Remove the muffins from the oven and cover them with a towel and set them in a warm place in your kitchen.
    – Preheat the oven to 350 degrees.
    – Bake muffins for 12 minutes or until a toothpick inserted in the center comes out clean.

  4. Super curious about the “cornbread” here- how’s the flavor/texture? I’ve been missing cornbread for a long while now…

  5. Def going to try the chili recipe. Guess I gotta just find the peppers. Have everything else already, but I’m definitely going to use my bold miso instead of marmite just as you did, lol.

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