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. Bursting with flavor and fiber, it's sure to become a new fave.
2tbspextra-virgin olive oil (for diabetics, use ¼ cup vegetable broth)
2cupsonion, chopped
4cloves garlic, minced
1red bell pepper, chopped
2tbspchili powder (reduce for a less spicy chili)
2tspdried oregano
1 ½tspground cumin
½tspcayenne pepper
1(15 oz) can black beans, drained and ½ cup liquid reserved
1(15 oz) can kidney beans, drained and rinsed
1(15 oz) can chickpeas, drained and rinsed
1(15 oz) can fire-roasted tomato sauce
salt, to taste
2tbspcilantro, chopped (optional)
Instructions
1
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.
2
Add the seasonings (chili powder, oregano, cumin, and cayenne) and stir for 2 minutes.
3
Then, add the tomato sauce, beans, and ½ cup of reserved black bean liquid. Bring the chili to a boil, stirring occasionally.
4
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.
5
Season to taste with salt to taste, then top with chopped cilantro, if desired.
Nutrition Facts
8 servings
Serving size
1 cup
Amount per serving
Calories192
% Daily Value *
Total Fat3.5g5%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol0mg
Sodium609mg27%
Total Carbohydrate32g12%
Dietary Fiber 9g33%
Total Sugars 5g
Protein9g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
2tbspextra-virgin olive oil (for diabetics, use ¼ cup vegetable broth)
2cupsonion, chopped
4cloves garlic, minced
1red bell pepper, chopped
2tbspchili powder (reduce for a less spicy chili)
2tspdried oregano
1 ½tspground cumin
½tspcayenne pepper
1(15 oz) can black beans, drained and ½ cup liquid reserved
1(15 oz) can kidney beans, drained and rinsed
1(15 oz) can chickpeas, drained and rinsed
1(15 oz) can fire-roasted tomato sauce
salt, to taste
2tbspcilantro, chopped (optional)
Directions
1
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.
2
Add the seasonings (chili powder, oregano, cumin, and cayenne) and stir for 2 minutes.
3
Then, add the tomato sauce, beans, and ½ cup of reserved black bean liquid. Bring the chili to a boil, stirring occasionally.
4
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.
5
Season to taste with salt to taste, then top with chopped cilantro, if desired.
We have used this recipe many times over the years as we have facilitated the Diabetes Undone program at various locations, and this recipe is always a favorite of the participants. It is also simple to make.
AuthorLife and Health Network
We have used this recipe many times over the years as we have facilitated the Diabetes Undone program at various locations, and this recipe is always a favorite of the participants. It is also simple to make.