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Hearty Three-Bean Chili

Hearty Three-Bean Chili

Ingredients

  • 1 tablespoon oil (safflower or canola work well)
  • 1 yellow onions, chopped
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1 bell pepper (any color), seeded & chopped
  • 1 cup mushrooms, sliced
  • 4 garlic cloves, minced
  • 1 jalapeno, seeded & chopped
  • 3 tablespoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon ground coriander
  • 1 tablespoon oregano
  • 1/4 teaspoon crushed red pepper flakes (or cayenne pepper)
  • 2 bay leaves
  • 1 14 ounce can diced tomatoes
  • 2 28 ounce cans crushed tomatoes
  • 1 15 ounce can kidney beans, drained & rinsed
  • 1 15 ounce can black beans, drained & rinsed
  • 1 15 ounce can Great Northern (or cannellini) beans, drained & rinsed
  • 1 8 ounce can sliced water chestnuts, drained & rinsed
  • Sea salt & black pepper to taste

Directions

  1. Heat the oil in a large soup pot over medium heat.
  2. Add onion, carrots, zucchini, bell pepper, and mushrooms, and saute for a couple minutes, until everything begins to soften.
  3. Add garlic, jalapeno, and spices (chili powder through bay leaves), and saute for a few minutes more, until the onion becomes soft & golden. If things begin to stick, add a splash of water.
  4. Pour the tomatoes, beans, and water chestnuts into the pot, and give everything a good stir to mix. Bring to a boil, then lower heat & simmer for 45 minutes to an hour.
  5. Remove bay leaves, and taste for seasonings. Add pepper flakes, salt, and pepper to taste.
  6. Serve with cubed avocado, as well as tortilla chips or cornbread.

Nutrition Information

Per serving: 423 kcal cal., 6 g fat (1 g sat. fat), 662 mg sodium, 17 g fiber, 5 g sugar, 22 g pro., 242 mg calcium, 10 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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