Beef & Black Bean Recovery Chili

Name: Beef & Black Bean Recovery Chili
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 6 bowls
Cuisine: American
Ingredients: 1 lb (450 g) lean ground beef (90/10); 1 tbsp (15 ml) olive oil; 1 large onion, diced; 3 cloves garlic, minced; 1 red bell pepper, diced; 1 can (28 oz / 796 ml) crushed tomatoes; 2 cans (15 oz / 425 g each) black beans, drained and rinsed; 1 cup (240 ml) low-sodium beef broth; 2 tsp chili powder; 1 tsp cumin; 1 tsp smoked paprika; 1/2 tsp oregano; Salt and pepper to taste; 2 cups (370 g) white rice, dry; Plain Greek yogurt (extra protein); Sliced green onion; Shredded cheese; Avocado

battery_android_frame_bolt Post-Run

Eat 30-60 min after

A protein-packed chili designed for post-training recovery. Lean ground beef and black beans deliver a strong protein-to-carb ratio for muscle repair, while the rice base ensures proper glycogen replenishment. Make a big batch on Sunday and you're set for the week.

skilletPrep 15 min · Cook 40 min

restaurant6 bowls

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Carbs

~58g

exercise

Proteins

~38g

Ingredients

Chili

1 lb (450 g) lean ground beef (90/10)

1 tbsp (15 ml) olive oil

1 large onion, diced

3 cloves garlic, minced

1 red bell pepper, diced

1 can (28 oz / 796 ml) crushed tomatoes

2 cans (15 oz / 425 g each) black beans, drained and rinsed

1 cup (240 ml) low-sodium beef broth

2 tsp chili powder

1 tsp cumin

1 tsp smoked paprika

1/2 tsp oregano

Salt and pepper to taste

Rice

2 cups (370 g) white rice, dry

Optional Toppings

Plain Greek yogurt (extra protein)

Sliced green onion

Shredded cheese

Avocado

Notes

White rice is preferred over brown for recovery meals due to faster digestion and glycogen uptake. Best eaten 30-90 minutes post-run. For a pre-long-run version, reduce the beans by half and skip high-fiber toppings to minimize GI risk. This chili stores well in the fridge for up to 5 days and freezes for up to 3 months. Reheat on the stovetop or in the microwave. Greek yogurt as a topping adds an extra 10g of protein per serving.

Instructions

Cook the rice according to package directions. Set aside.

2 cups (370 g) white rice, dry

Chili

Heat olive oil in a large pot over medium-high heat. Add the ground beef and cook, breaking it apart, until browned (about 5-6 minutes). Drain any excess fat. Set aside.

1 lb (450 g) lean ground beef (90/10)

1 tbsp (15 ml) olive oil

Chili

In the same pot, add the onion, bell pepper, and garlic. Cook until softened, about 4 minutes.

1 large onion, diced

1 red bell pepper, diced

3 cloves garlic, minced

Chili

Add the chili powder, cumin, smoked paprika, and oregano. Stir for 30 seconds until fragrant.

2 tsp chili powder

1 tsp cumin

1 tsp smoked paprika

1/2 tsp oregano

Chili

Add the crushed tomatoes, black beans, and beef broth. Return the beef to the pot and stir to combine.

1 can (28 oz / 796 ml) crushed tomatoes

2 cans (15 oz / 425 g each) black beans, drained and rinsed

1 cup (240 ml) low-sodium beef broth

Chili

Bring to a boil, then reduce heat and simmer uncovered for 30 minutes, stirring occasionally, until thickened.

Chili

Season with salt and pepper to taste. Serve over a generous bed of white rice.

Salt and pepper to taste

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Beef & Black Bean Recovery Chili

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