3 Bean Chili
This hearty chili is bursting with flavor while still being extremely healthy. This recipe is very easy to make and can also be customized to your preference. Want more heat? Add a sliced jalapeno or increase the pepper. You can also top with avocado, cilantro or sliced green onions for some additional texture. We hope you enjoy!
Full of fiber
High in antioxidants
Good source of protein
High in iron, magnesium, potassium and B vitamins
Ingredients: (Yields 8 cups)
1 small onion, chopped
½ green bell pepper, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
2 tbs. Chili powder
1 tsp. Oregano
1 tsp. Cumin
½ tsp. Salt
½ tsp. Black pepper
2 tbs. Tomato paste
16 oz. vegetable broth
1 cup water
1 (15 oz.) can diced tomatoes
1 (15 oz.) can tomato sauce
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can pinto beans, rinsed and drained
1 (15 oz.) can white navy beans, rinsed and drained
Heat a large pot over medium heat.
Add 3 tablespoons of water to the pot then immediately add chopped onion, bell peppers and garlic. Saute in water until soft.
Add all spices and the tomato paste and cook for one minute to toast the spices.
Add remaining ingredients and bring to a boil.
Reduce heat to low and simmer for 2.5-4 hours or until chili is thick. (or to your desired consistency)
*If on the Diabetes or Weight Loss Programs, eat 1 cup of chili. Add a large salad and 1/2 a serving of allowed crackers for a complete meal.
This is a great meal prep option- simply make a pot over the weekend and divide into portioned containers for the lunch the entire week.
This recipe freezes well if you’re only cooking for a few people and don’t need the entire recipe at once.
Although simmering for so long may seem pointless, it will actually produce a better tasting chili with deeper flavor.