Treatment Guide

Gluten Free Veggie and Meat Chili Recipe

Amy’s Chili…mmmmm! :)

This is a variation of a “veggies on the verge” soup. When you make chili, it’s a good way to use up some of those vegetables in the fridge you are not sure what to do with. Go ahead and throw in carrots, sweet potatoes and celery if you have it. It will all taste good once it’s cooked. The extra vegetables are not necessary but certainly add nutrients to the mix. You can also use this recipe to make tamale pie.

Read through the recipe first; it’s easier to chop the onion and while that cooks, chop the other vegetables, hardest vegetables first to softest last. Serve it by itself, over brown rice, or even polenta for a complete meal.

Gluten Free Veggie and Meat Chili

Serves 4-6


  • 1 medium onion, chopped
  • 1 red or green pepper, chopped
  • 1 Tbl olive or vegetable oil
  • 1/4-1/2 tsp each pepper, oregano, garlic, and coriander (use more or less, depending upon how spicy you like chili; you can always add more at the end)
  • 1 tsp each cumin
  • 2 Tbl chili powder
  • About 2-3 c total chopped vegetables like carrots, celery, red pepper, sweet potato, zucchini and kale
  • 1 tsp salt
  • 1 lb of lean ground beef or turkey
  • 1 can of diced tomatoes
  • 1 can of kidney beans, drained and rinsed
  • 1 can of black beans, drained and rinsed*
  • 1-2 cups gluten free broth or water
  • 1-2 Tbl tomato paste
  • Additional salt to taste

*Note-if you only have 1 can/type of bean, use that. Pinto beans are a good substitute. You can also use fresh beans which have been soaked. Just make sure the beans simmer in the chili for 30-60 minutes. For a quick-soak method for beans, check this article.



1. Heat a large pot to medium. Add oil and then onion and pepper and give it a quick stir or shake. Sprinkle with spices, stir and cook while you chop the other veggies.
2. Add the vegetables, one or two types at a time, and continue to cook. If you add all of the vegetables at once, they will steam and not sauté. The kale will get soft as it cooks in the chili so you don’t have to cook for very long. At the end or if the veggies look dry, add salt.
3. When veggies are soft, remove from pot and place in bowl.
4. Make sure the pan is hot again and add ground beef, being careful not to overcrowd the pan. Once in the pan, do not sitr. Once brown on one side, turn over and cook until the other side is brown. Then, use a spoon to chop up the meat.  If the meat is browned, the dish will have more flavor.
5. Once the meat is cooked through, add the veggies, diced tomatoes, beans, broth and tomato paste. Bring to a boil, lower to a simmer and cook 20-30 minutes. If the chili looks dry, add more broth or water.
6. Taste chili and adjust the seasonings. Add salt to taste as well. You can bake the chili with a gluten free cornbread on top. See the Tamale Pie recipe for directions.

Author Information: Amy Fothergill, San Francisco, CA
Amy Fothergill is the mother of two and owner of The Family Chef. She teaches cooking classes and provides consultations. She blends her culinary techniques with delicious ingredients to create gluten free, healthy dishes that the whole family enjoys.
Blog: (a food blog which is a blend of gluten free and regular recipes)

About Amy Fothergill

Chef Amy Fothergill is passionate about gluten-free cooking that are always big on taste. She teaches classes, writes a food blog and just finished writing a gluten-free cookbook. Contact her at or get more info about her book at

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