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Dr. Gundry’s Lectin-Free Chili. Tried and Tested.

It’s mid November and we did not expect it, but temperatures yesterday in Dallas were at freezing point, so I decided it’s time to give a lectin-free chili con carne a try. I followed my intuition and did some modifications to the recipe, but the backbone is already awesome and all the credit for how fabulous this dish came out goes to Dr. Gundry.

A lectin-free chili that you you love and loves you back

This will be more of a review of the recipe, step by step, because I think there are few important ingredient details and instruction that if done right, it will make this the healthiest and best chili you’ve ever had. My husband absolutely loved it and kept asking how I made it to be so ‘brown’ and thick, considering I don’t use any tomatoes or fillers. If any chili purist reads this, you may cringe at the idea that there are no chili and tomatoes in this recipe, but I’m personally not interested in authenticity when I cook and eat my food. I’m interested to make the best possible dish, that gives as much pleasure as its authentic counterpart, but delivers some good and balanced nutrition in the process. As Dr. Gundry loves to say, “food that you love and loves you back“.

So, you find the full original recipe with instructions HERE: The Secret to Skinny Chili. Feel free to stop reading here and go and make it, I’m sure you’ll still love it. But if you read on I’ll walk you step by step through my modifications and the exact ingredients I used to make this chili a WOW meal.

QUANTITIES. There are two important modifications in quantities I made. One: Instead of just one cup of chopped mushrooms, I used three (maybe even closer to four). This will give more texture to your chili, more taste, more depth, more nutrition, more balance. My thoughts when I make dishes where the main ingredient is animal protein is how can I add more vegetables to this dish so it’s not all meat I’m eating. So if you think like I do, don’t be afraid to add more mushrooms. I used brown crimini. Two: I think using red wine is what gives this chili dish an edge, but be careful, the wine you use for cooking has to be a wine that you love drinking. I used a Cabernet Sauvignon that is aged in bourbon barrels (It’s called 5th and Bowie and I find it at Whole Foods). I can’t even explain how good this wine smells and it definitely lends some of the flavors to the chili. But, instead of adding one full cup (as per the original recipe), I only added 1/2 cup. My reasoning was that I wanted a thicker chili, not something runny, like a soup. I think 1/2 cup is enough to infuse it with flavors, without adding too much liquid. Third: Not that big of a deal, but I added more than just 2 tbsp of chocolate, I think it was more like 3 tbsps, finely chopped.

SPICES. After so many years of living on four different continents, traveling the world and trying foods from all the corners of the world (and trying to cook some of these foods myself), I came to this conclusion: What makes a dish taste “authentic” are the spices. You don’t get to love a meal because it has tomato sauce in it, you love it because of the the combination of spices are used when making that dish (and the skill of the chef / cook in preparing it). Now, there is one ingredient I skipped from the original recipe, it’s sauce from canned chipotles in adobo. Instead I made a combination of spices that gave it all I needed (some in the original recipe, some not): ground cumin, cumin seeds, Mexican oregano, organic Hungarian paprika, smoked paprika, adobo seasoning mix, cayenne pepper, Himalayan pink salt. I didn’t measure. To me, ground cumin, cumin seeds and Mexican oregano are essential for taste, so be generous. I use paprika for dishes that usually require tomatoes, for color and a little sweetness. Smoked paprika always add an extra layer of flavor, but it’s not necessary. Cayenne pepper gives it the kick, so feel free to add as much kick as you want. We don’t eat food that is too spicy, so I only added about 1/2 tsp. The good thing with spices, you can always taste the food and adjust everything to your palate. That’s what I always do and I rarely measure my spices.

METHOD. I think there are few important steps for this chili to get the maximum possible flavor and the thick texture. The first step is to sauté the onions, celery and mushrooms in a pan. Choose a pan that is wide instead of tall, so most of your ingredients touch the bottom. I used avocado oil, the original recipe asks for olive oil, choose whatever you prefer. I let my veggies sauté on medium heat until all the water from mushrooms evaporated. I stirred often. Then I added the meat and spices and cooked it on low to medium heat until all the liquid evaporated again you the meat started to brown. This is an essential step and you will know is right when you start to smell all the amazing flavors of veggies, meat and spices combined. Stir often and only when you start seeing the contents sticking to the pan, deglaze it with the 1/2 cup wine. Let the alcohol evaporate and the wine infuse the rest of the ingredients and then add the beef stock (use a grass-fed, bone broth if possible, the best quality you can find or make). Bring to a boil, simmer for about 5 minutes uncovered and from this point you can put the heat down (I used my minimum setting), cover and simmer for about one hour or even more. Stir ocasionally. You want your sauce to be reduced. Before finishing add the chocolate – I used 3 tbsp of finely chopped Wicked Dark Taza chocolate – and one tbsp of arrowroot powder (which you mix first with cold water and then temper with a little bit of the hot sauce).

GRASS-FED BEEF. For this dish to be healthy and Plant Paradox compliant, you have to use a 100% grass-fed meat, preferably the coarse ground, mine was specially labeled for chili (a 2 lbs pack). I buy it here in Dallas from Burgundy Pasture Beef.

SERVING SUGGESTION. Again, I don’t want to eat just a bowl full of meat, so I add avocado, red onions, cilantro, and if you wish some sour cream and freshly grated cheese (I used Gruyere). I also made a cabbage salad next to it with salt, extra virgin olive oil and apple cider vinegar. And so it became a balanced, nutritious meal that everyone will love.


PS: This is my favorite All-Clad saute pan. (except that mine doesn’t have the long handle, for storage purpose).

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

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  • Reply
    November 19, 2018 at 9:06 am

    why is cayenne ok in this?

    • Reply
      November 19, 2018 at 10:07 am

      Yes, Cayenne is an approved spice.

  • Reply
    April 2, 2019 at 5:45 pm

    Cayenne and parika are approved because unlike chili pepper flakes – they are peeled and deseeded. Also hot fermented pepper sauces like Tobasco sauce are fine too as they are fermented which enables the bacteria to eat the lectins in the sauce making it nearly lectin free for us.

  • Reply
    Sara’s rao
    May 22, 2019 at 3:11 pm

    Please let me know which brand of cayenne you used. Thanks. I want to be sure we are not getting seeds and skin.

    • Reply
      May 24, 2019 at 4:19 pm

      I buy the one I find in Whole Foods, I think is 365 brand.

  • Reply
    January 16, 2020 at 8:23 am

    I was also under the assumption that all pepper-based spices were not allowed. Most cayenne is ground whole, and usually paprika.
    If you look very closely at cayenne you can see the variations of color. Just be careful don’t want to have a flare up.

    • Reply
      January 16, 2020 at 12:49 pm

      Hi Julie, they are allowed. It doesn’t mean you have to eat them if you don’t feel good when you do or you just don’t want to. There are many things from the YES list I personally don’t eat. PP is just a frame and we all have to figure out what works and doesn’t work for us. I hope this helps.

  • Reply
    Noah Rosen
    May 11, 2020 at 2:53 pm

    Is filtered chili oil (with all of the flaks and chili sediment removed) safe to have on a lectin free diet?

    • Reply
      May 14, 2020 at 9:23 am

      Good question Noah. I don’t know for sure, but I would consider it safe. Hmmm, you reminded me how much I loved chili oil :))

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