A hearty, batch-friendly chili made with lean ground beef, kidney beans, and crushed tomatoes. Rich in protein and fiber, kidney beans have one of the lowest GI scores of any starch (~28), making this a blood-sugar-friendly comfort food you can prep once and eat all week.
Heat olive oil in a large heavy pot (Dutch oven) over medium-high heat. Add onions and peppers and cook for 5 minutes until softened.
Add garlic and cook for 1 minute until fragrant.
Add ground beef and cook, breaking it apart, for 6–8 minutes until browned. Drain excess fat if needed.
Stir in chili powder, cumin, smoked paprika, and oregano. Cook for 1 minute to toast the spices.
Add crushed tomatoes, drained kidney beans, and beef broth. Stir well to combine.
Bring to a boil, then reduce heat to low. Simmer uncovered for 25–30 minutes, stirring occasionally, until thickened.
If using, stir in the dark chocolate square in the last 5 minutes. It adds depth without sweetness.
Season with salt and pepper. Serve hot. Keeps 4 days in the fridge or 3 months in the freezer (freeze in individual portions for easy batch cooking).
Kidney beans have a very low GI (~28) — far lower than rice or pasta — and their high fiber content slows glucose absorption significantly. The fat from beef also blunts the glycemic response. Carbs come mainly from the beans and tomatoes. Use your usual dosing method agreed with your care team to dose for this meal, and log it in your journal to track your personal response. The high protein helps with satiety and limits post-meal snacking.
