You’ll never miss the meat in this bean-protein-packed chili.  Spoon dollops of it on top of a steaming baked potato or slab of cornbread, eat it with chips in place of salsa, make a breakfast scramble with crumbled tofu and tortillas, use it as a burrito or taco filling…or simply eat it the way I do: with a spoon and the heel of a baguette.

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Ingredients

  • 2 tablespoons extra-virgin olive oil (for Diabetes Undone use only one tablespoon)
  • 2 cups onion, chopped
  • 4 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 2 tablespoons chili powder (reduce for a less spicy chili)
  • 2 teaspoons dried oregano
  • 1½ teaspoons ground cumin
  • ½ teaspoon cayenne pepper
  • 1 (15-ounce) can black beans, drained and ½ cup liquid reserved
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 (15-ounce) can fire-roasted tomato sauce
  • salt, to taste
  • 2 tablespoons cilantro, chopped (optional)

Instructions

  • Heat olive oil in a large pot over medium-high heat and add the onions, garlic, and bell peppers. Sauté until the onions are translucent and soft, about 10 minutes.
  • Add the seasonings (chili powder, oregano, cumin, and cayenne) and stir for 2 minutes.
  • Then, add the tomato sauce, beans, and ½ cup of reserved black bean liquid. Bring the chili to a boil, stirring occasionally.
  • When the chili has reached a boil, reduce the heat to medium low and simmer until flavors blend and thicken to your liking, at least 15 minutes.
  • Season to taste with salt to taste, then top with chopped cilantro, if desired.

Ready in about 45 minutes
Makes 6-8 servings

About the Author

Jonathan Ewald

“If man thinks about his physical or moral state he usually discovers that he is ill.” – Johann Wolfgang von Goethe

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