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Multi-Bean Chili

:  The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4 (50 votes)

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.


READER'S COMMENT:
"Found this ok. Followed the recipe but it was really watery and did not have a great flavour. Ended up adding in a package of soy meat, mushrooms, green pepper, carrots and simmering for about 2.5 hours. Much better after that. "
Multi-Bean Chili Recipe

Makes: 6 servings, scant 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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.

Tips & Notes

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

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).

Carbohydrate Servings: 2 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Budget
Entertaining, casual
Everyday favorites
Freezing instructions
Make ahead instructions
One dish meals
Vegan
Main Ingredient
Beans/Legumes
Type of Dish
Main dish, vegetarian
Soups/stews
Preparation/ Technique
Braise/Stew
Saute
Ethnic/Regional
Mexican
Southwest
Meal/Course
Lunch
Dinner

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Season
Spring
Fall
Winter
Holiday
Super Bowl
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
6
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
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