This recipe works well whether you prefer a tomato-based chili, or a tomato-LESS chili. Note the differences in carb counts, though.


2 cloves garlic, minced

1 cup onion, chopped

3 Tablespoons coconut oil

900gms beef, chopped

4 cups canned tomatoes, undrained
OR 4 cups low sodium beef stock or broth

2 teaspoons salt (omit if using salted stock/broth)

2 bay leafs

1 teaspoon oregano

1/4 teaspoon crushed cumin

2-3 Tablespoons chili powder (or to taste)

2  450gms cans Black soy beans, drained


Cooking Method

Use a deep heavy kettle or Dutch oven, and cook the garlic, onion, coconut oil and beef together for about 10 minutes. The meat should be chopped, not ground, and cooked, at this stage, only long enough to lose its red color.

Next add the tomatoes OR beef stock. Add the seasonings and simmer for about an hour or until meat is very tender. Then add the beans and simmer for another 30 minutes.

Make this a day or two ahead if you can, for it gets better with age. It can also be made weeks ahead of time and frozen. Freeze only the meat mixture and add the beans when re-heating. 

Serves 12:  8.5 carbs per serving using tomatoes; 3.2 carbs per serving using broth.

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