Spicy 3-Bean Chili

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.


Yields8 ServingsPrep Time5 minsCook Time35 minsDifficultyIntermediate

Ingredients

 2 tbsp extra-virgin olive oil (for diabetics use half portion)
 2 cups onion, chopped
 4 cloves garlic, minced
 1 red bell pepper, chopped
 2 tbsp chili powder (reduce for a less spicy chili)
 2 tsp dried oregano
 1 ½ tsp ground cumin
 ½ tsp cayenne 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
 2 tbsp cilantro, 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

Serving Size 1 cup

Servings 8


Amount Per Serving
Calories 192
% Daily Value *
Total Fat 3.5g6%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 609mg26%
Total Carbohydrate 32g11%
Dietary Fiber 9g36%
Sugars 5g
Protein 9g18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 tbsp extra-virgin olive oil (for diabetics use half portion)
 2 cups onion, chopped
 4 cloves garlic, minced
 1 red bell pepper, chopped
 2 tbsp chili powder (reduce for a less spicy chili)
 2 tsp dried oregano
 1 ½ tsp ground cumin
 ½ tsp cayenne 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
 2 tbsp cilantro, 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.

Spicy 3-Bean Chili
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