Easy Three-Bean Chili
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.
- 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
- 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.
Calories from Fat 30 (19%)
(5%)Total Fat 3g
(3%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrate 26g
(31%)Dietary Fiber 8g
Sugar Alcohols 0g
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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 June 2014.