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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
6 20 min 35 min

Directions

Ingredients

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

Cooking Instruction

Step 1

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.


Nutrition

  • Serving: Per serving
  • Calories: 294
  • Carbohydrates: 55g
  • Fat: 4g
  • Protein: 16g
  • Dietary Fiber: 16g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 2g
  • Cholesterol: 0mg
  • Potassium: 777mg
  • Sodium: 806mg
  • Exchanges: 3 starch, 2 vegetable, 1/2 fat
  • Carbohydrate Servings: 2 1/2

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