Multi-Bean Vegetarian Chili


two kinds of beans 

Ingredients:

  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1/4 - 1/2 teaspoon ground chipotle chile, or cayenne pepper, or to taste
  • 1 28-ounce can crushed tomatoes
  • 3 medium tomatoes, chopped
  • 1 15-ounce can dark red kidney beans, rinsed
  • 1 15-ounce can small white beans, such as navy beans, rinsed
  • 1 15-ounce can black beans, rinsed
  • 3 cups water
  • 1/2 teaspoon freshly ground pepper

Directions:

  1. Heat the oil in a Dutch oven or large pot over medium heat. Add onion and cook, stirring, until they begin to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until onions are very soft and just beginning to brown, 3 to 4 minutes.
  2. Add the garlic, chili powder, cumin and chipotle or cayenne and cook, stirring constantly until fragrant, about 30 seconds to 1 minute.
  3. Stir in the canned and fresh tomatoes, the kidney, white and black beans, water and pepper. Increase heat to high and bring everything to a boil, stirring often.
  4. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.

You can serve immediately, cover and refrigerate for up to 3 days, or freeze for up to 2 months.

Yield:

6 servings (serving size: about 2 cups)

Source:

eatingwell.com 


 
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Highlight Glossary Terms
  • Nutrition Tip

    Beans are a great, non-animal source of protein. They are also an excellent source of fiber and folate. Beans are a good source of iron, vitamins, minerals and phytonutrients. They contain fiber, which promotes a healthy digestive tract, may help control diabetes and may reduce risk of certain types of cancer.

    Unlike some animal food sources, beans provide a lot of protein without saturated fats and cholesterol. To reduce heart disease, you should eat 3 cups of dried beans per week. To get your recommended serving, add beans into soups, stews or salads or serve them alone as a side dish.


    multi-bean-vegetarian-chili-nutrition-facts 
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