Multi-Bean Chili

Multi-Bean Chili

Even confirmed carnivores will love this meatless chili because it's rib-sticking thick. If you like, add a dollop of low-fat sour cream or nonfat plain yogurt to each serving. Or try it with minced scallions and a little shredded Cheddar. In any case, have bottled hot red pepper sauce on hand to pass alongside.

From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 6 servings, scant 2 cups each
Active Time: 20
Total Time: 35

Ingredients

  1. 1 tablespoon canola oil
  2. 1 large onion, diced
  3. 4 cloves garlic, minced
  4. 3 tablespoons chili powder
  5. 1 tablespoon ground cumin
  6. 1/4-1/2 teaspoon ground chipotle chile, or cayenne pepper, or to taste
  7. 1 28-ounce can crushed tomatoes
  8. 3 medium tomatoes, chopped
  9. 1 15-ounce can dark red kidney beans, rinsed
  10. 1 15-ounce can small white beans, such as navy beans, rinsed
  11. 1 15-ounce can black beans, rinsed
  12. 3 cups water
  13. 1/2 teaspoon freshly ground pepper

Preparation

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

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 2 months.

Nutrition

Nutrition Per Serving: 294 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 55 g carbohydrates; 16 g protein; 16 g fiber; 806 mg sodium; 777 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (45% dv), Iron (30% dv), Potassium (22% dv), Calcium (15% dv).

2 1/2 Carbohydrate Serving

Exchanges: 3 starch, 2 vegetable, 1/2 fat