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Curbside Pickup
Healthnotes Index:

Easy Three-Bean Chili

Related recipes: Soup, High-Fiber Diet, Low-Calorie, Low-Carbohydrate, Low-Fat, Low-Salt
Easy Three-Bean Chili: Main Image
From: Eat, Drink, and Weigh Less

Quick Facts

Servings: 12

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This makes a lot! Refrigerate or freeze any extra in a tightly covered container. (Freezing it in individual serving-size containers can be very convenient for future spontaneous dinners.) The chili reheats well.

Ingredients

  • 2 Tbs extra-virgin olive oil
  • 1 1/2 cups small-diced onion
  • 1 cup diced bell peppers (a mix of red, yellow, and green is nice)
  • 1/4 tsp salt (or to taste)
  • 2 Tbs chili powder
  • 1 Tbs minced or crushed garlic
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • big pinch of cayenne pepper
  • 1 28-ounce can crushed tomatoes packed in tomato puree
  • 1 15-ounce can diced tomatoes
  • 1 cup vegetable broth
  • 1 15-ounce can black beans, drained and rinsed
  • 1 15-ounce can garbanzo beans, drained and rinsed
  • 1 15-ounce can red kidney beans, drained and rinsed
  • freshly ground black pepper

Directions

  • Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, peppers, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onions are translucent and both the onions and peppers are beginning to soften.
  • Add the chili powder, garlic, cumin, oregano, basil, and cayenne; sauté until fragrant, about 1 minute.
  • Stir in the crushed tomatoes, diced tomatoes, and vegetable broth, and bring to a boil.
  • Add all the beans, and bring to a boil again. Reduce the heat, partially cover the pot, and let the chili simmer gently for 20 minutes, or as long as 1 hour. (If simmering longer, give it a stir every 10 minutes or so to see if it needs some additional stock.)
  • Grind in some black pepper, and taste to adjust the salt. Serve hot.
Recipe courtesy of Eat, Drink, and Weigh Less by Mollie Katzen and Walter Willet, M.D. Copyright © 2006 Mollie Katzen and Walter Willett, M.D. All Rights Reserved. Published by Hyperion. Available wherever books are sold.

Nutrition Facts

Calories 160
  Calories from Fat 30 (19%)
(5%)Total Fat 3g
(3%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(0%)Cholesterol 0mg
(16%)Sodium 393mg
(11%)Potassium 395mg
Total Carbohydrate 26g
(31%)Dietary Fiber 8g
Sugars 2g
Sugar Alcohols 0g
(14%)Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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