Three Bean Vegetable Chili
Try this savory vegetable chili on a brisk day to warm you up and nourish your body with nutrient-dense ingredients.
INGREDIENTS
- 1 tablespoon olive oil
- 1⁄2 large onion, diced
- 2 carrots, diced
- 1 red bell pepper, chopped
- 1 clove garlic, finely chopped
- 1 jalapeño pepper, seeded and minced
- 1 1⁄2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 1⁄2 teaspoons dried oregano
- 1 can (28oz) no-salt added diced tomatoes
- 1 cup water
- 1 can (15oz) black beans, rinsed and drained
- 1 can (15oz) red kidney beans, rinsed and drained
- 1 can (15oz) Great Northern beans, rinsed and drained
- 1⁄2 teaspoon sea salt
- Fresh cilantro
- Chopped scallions
DIRECTIONS
1. Heat oil in large saucepan or stockpot. Add onions, carrots, bell peppers, garlic, and jalapeño and cook until onion is translucent (about 5 minutes).
2. Add dry spices (chili powder, cumin, and oregano), and cook for 1 minute, stirring frequently.
3. Add canned tomatoes including juices, water, beans, and salt. Bring to boil, reduce heat, and then simmer uncovered for 30 minutes.
4. Serve garnished with chopped cilantro and scallions.
Tips: try to find low-sodium canned beans. Otherwise, be sure to rinse beans well after draining to reduce sodium.
Nutritional Content
- Servings: 6
- Nutritional Amount per Serving:
- Calories: 486
- Protein: 28g
- Fat: 5g
- Carbohydrates: 86g
- Dietary Fiber: 26g