Nourish You: Postpartum Recipe Series ~ 3 Bean Chili
It can be hard to find the time and energy to eat well when you’re in the thick of parenting a new baby - cue your postpartum doula, equipped with recipes and kitchen know-how to nurture and nourish. Nourish You is our series of favorite recipes, highlighting seasonal ingredients in healthy recipes, to fuel the postpartum period.
As postpartum doulas, nourishing our clients is the heart of the work we do. Some days, it may look like providing emotional support or doing the household tasks that keep your home humming along so that you can focus on the important work of bonding as a family. Other days, it might involve a quiet flurry of activity in the kitchen (possibly wearing your baby in a wrap or other carrier) to prepare meals and snacks to feed your whole family.
Nutrition can play a key role in recovery for the birthing parent, including improving energy, protecting against perinatal mood and anxiety disorders, and preventing bone density loss over the long-term. For both parents, eating food that you enjoy and that is good for your body can be extra supportive during a time of transition and sleep deprivation.
A note about the recipe
Since planning can be hard in the postpartum period, we’re fans of recipes that can be put together with minimal forethought & can be batch cooked to feed your family for several meals. This one uses nearly all store cupboard ingredients (apart from the bell pepper, carrot & onion - and in a pinch these could even be skipped).
It’s also a great option for feeding other small children if you have them - just skip the salt & reduce the chili (they can be added later for taste), and blend if needed.
Other combinations for this recipe might include different beans or more veggies (chopped carrots, mushrooms and/ or celery.
Finally - we love this recipe served up in a bunch of different ways - with rice, in wraps, with wedges, with tortilla chips & cheese or even watered down to make a nourishing soup. One pot never looked so good!
A versatile, colorful and nutritious one-skillet dish that comes together quickly for cosy postpartum days.
A little fresh cilantro if you have it on hand is lovely scattered on top.
Chili non-carne (cosy 3 bean chili)
Ingredients
2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 large red bell pepper, chopped
1 Sweet potato or 2 carrots chopped into chunks
2 cans (15 ounces each) diced tomatoes
2 cans (15 ounces each) black beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) kidney beans, rinsed and drained
2 cups water
1 tablespoon ground cumin
2 teaspoons smoked paprika
2 teaspoons chili powder (or to taste)
½ teaspoon salt (leave out if you’re feeding the whole family, simply season to taste afterwards)
Toppings/ accompagnements - optional
Sour cream, cilantro, tortilla chips, rice, wraps or even potato wedges.
How to prepare cosy 3 bean chili
This is a dish that comes together quickly, especially if you’ve had the chance to prep beforehand or had prep help from your postpartum doula or other support people. It also freezes beautifully & can be used in lots of versatile ways.
Here’s the quick run-down:
Over medium heat, heat the oil in a large skillet with a lid & add the onions. Fry until translucent.
Add all of the spices (cumin, paprika, chilli) and gently move around to release the flavors. Be mindful not to burn them, so keep the heat low & keep them moving (just a couple of minutes should do).
Next add the bell pepper, carrot/ sweet potato and a splash of water. Cover and allow to steam for 5-10 minutes until the veggies are slightly softened. Check regularly to make sure nothing’s burning.
Now the “hard work” is pretty much done! Add the tomatoes, stir, and then add all of the beans (drained & rinsed), lower the heat & re-cover.
Leave to simmer for 30-45 minutes checking every now & then & adding water if it’s looking dry or sticking to the bottom. If it’s looking too watery at the end of this time, you can remove the lid & allow a little of the water to evaporate.
Add a square of dark chocolate (optional) and season to taste (skip this step if you’re feeding to children - it can also be seasoned later at the table).
When a quick taste suggests it’s about ready divide among bowls with rice and (optional) top with cilantro, shredded cheese or avocado.
Extras freeze great, or can be kept in the fridge for a few days for bonus lunches or dinners.
Here are some other kitchen tips from Bridgetown Baby’s postpartum doula team - for maximum taste, good health and ease of preparation:
Buy fresh at your local Portland, Oregon-area farmers market or through produce delivery services like Milk Run or a local CSA (community supported agriculture)
Group similar tasks, such as cutting all ingredients, and then clear the workspace of extra implements (bonus if you give the implements a quick wash or put them in the dishwasher so that clean-up isn’t so daunting at the end)
Cut extra fruits or veggies to use for snacking or other meals during the week
Get up to speed on how to store ingredients correctly for health and best flavor
Learn how to best freeze foods so you can set aside a portion or two to pull out on an especially busy day
Check out other recipes on the Bridgetown Baby blog
If you need support to afford nutritious food, check out resources like WIC, OR Food Assistance, and Urban Gleaners
The postpartum experience - as you grow your family and feed your littles - is a period of intense nurturing. It’s a beautiful time to let your village nourish you, whether through meals delivered by friends, snacks prepared by visiting family, or the experienced household management (and kitchen witchery) provided by postpartum doulas.
May you eat well, love fiercely, and grow in good health!
Love,
Your Bridgetown Baby Team
