Three Bean Chili for #MeatlessMonday

Give your gut a break and get with the movement! Before you dismiss it as a mere hashtag, make the chili.

Ingredients: 6 servings

  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • ¼- ½ teaspoon ground chipotle chile, or cayenne pepper, or to taste
  • 1 28-ounce can crushed tomatoes
  • 3 medium tomatoes, chopped
  • 1 15-ounce can dark red kidney beans, rinsed
  • 1 15-ounce can small white beans, such as navy beans, rinsed
  • 1 15-ounce can black beans, rinsed
  • 3 cups water
  • ½ teaspoon freshly ground pepper

Preparation

Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes. Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.

Nutrition information

Per serving: 272 calories 4 g fat(0 g sat); 17 g fiber; 52 g carbohydrates; 14 g protein; 129 mcg folate; 0 mg cholesterol; 13 g sugars; 2285 IU vitamin A; 34 mg vitamin C; 122 mg calcium; 5 mg iron; 782 mg sodium; 873 mg potassium

Diva

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