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.

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Quantity Unit Name Link Alternatives
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
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)


  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.

Prep Time: 45 minutes
Serving Size: 6-8 servings
Jonathan Ewald
Jonathan Ewald

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

  1. This recipe was amazing. When I told my husband that I was making chilis to eat with baked potatoes, he told me that there is nothing healthy in chilis. But when we set on the table and he ate it, he was so amazing how healthy and good it tested. My kids who do not like bell peppers and chickpeas didn’t even notice . They all had seconds. Thank you so much for such good recipe.

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