Pulled Beef and Kidney Bean Chili
A heart-warming, slow-simmered beef and kidney bean chili served over brown rice with a cool dollop of Greek yogurt. High in protein and fiber, this comforting bowl delivers lasting satiety and energy.
Prep
10 min
Cook
50 min
Total
60 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
50 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large pot
Time saver
Make a double batch and store individual portions in the fridge for up to 4 days for effortless meal prep.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat a large pot over medium heat
- 01
Heat a large pot over medium heat
Heat a large pot over medium heat, add 1 tsp (5 ml) olive oil, and sear 150g extra-lean beef roast for 5–7 minutes until browned on all sides.
Look for: browned on all sides
Tap card to mark done - 02
Add 0
Add 0.5 pcs diced yellow onion, 1 pcs minced garlic clove, and 0.5 pcs diced red bell pepper to the pot; cook for 3–4 minutes until vegetables soften.
Look for: vegetables soften
Tap card to mark done - 03
Stir in 1 tbsp tomato paste
Stir in 1 tbsp tomato paste, 0.5 cup canned diced tomatoes, 0.5 cup canned kidney beans, and 0.5 cup beef broth along with chili spices.
Tap card to mark done - 04
Reduce heat to low
Reduce heat to low, cover, and simmer for 45–50 minutes until the beef is tender enough to shred with two forks.
Look for: the beef is tender enough to shred with two forks
Tap card to mark done - 05
Warm 0
Warm 0.5 cup cooked brown rice according to package directions and place it in a serving bowl.
Tap card to mark done - 06
Spoon the shredded beef chili over the…
Spoon the shredded beef chili over the rice and top with 2 tbsp plain high-protein Greek yogurt before serving.
Ready when: everything is assembled and ready to enjoy
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