Three Bean Chili

This recipe is easy, filling, healthy, kid-friendly and delicious.  It makes a massive amount – about 16 servings – so it is good for a crowd or freezing.  If freezing heat at the absolute lowest simmer point to avoid over cooking the beans (which really just results in split open beans).

Ingredients

  • 1 1/2 tablespoons canola oil
  • 2 cups chopped onion
  • 2/3 cup chopped carrot
  • 4 garlic cloves, minced
  • 4 cups water
  • 2 cups frozen whole-kernel corn
  • 1 cup chopped zucchini
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • 3/4 teaspoon salt
  • 2 (28-ounce) cans crushed tomatoes
  • 2 (16-ounce) cans pinto beans, rinsed and drained
  • 2 (16-ounce) cans kidney beans, rinsed and drained
  • 2 (15-ounce) cans black beans, rinsed and drained
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1 1/2 tablespoons rice vinegar
  • 1 1/2 teaspoons to 1 tablespoon finely chopped chipotle chile, canned in adobo sauce (leave out and chili will not be spicy)
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1 cup reduced-fat sour cream

Preparation

  1. Heat oil in a large stockpot over medium-high heat. Add onion, carrot, and garlic; sauté 5 minutes.
  2. Stir in 4 cups water and next 11 ingredients (through tomato paste); bring to a boil.
  3. Cover, reduce heat, and simmer 25 minutes or until carrot is tender, stirring occasionally.
  4. Stir in chipotle chili and vinegar.
  5. Serve topped with cheese and sour cream.

Amount per serving

  • Calories: 211
  • Calories from fat: 26%
  • Fat: 6.1g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 10.3g
  • Carbohydrate: 34.6g
  • Fiber: 8.8g
  • Cholesterol: 11mg
  • Iron: 3.5mg
  • Sodium: 708mg
  • Calcium: 159mg

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