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NHLBIHIN

Three-Bean Chili With Chunky Tomatoes

Spice is nice, especially on a chilly night!

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
10 minutes 20 minutes 4 servings 2 C chili

Ingredients

2 Tbsp canola oil

1 C onion, coarsely chopped

½ C celery, rinsed and chopped

1 C green bell pepper, rinsed and diced

1 can (15½ oz) low-sodium black beans, drained and rinsed

1 can (15½ oz) low-sodium red kidney beans, drained and rinsed

1 can (15½ oz) low-sodium pinto beans, drained and rinsed

2 cans (14½ oz each) no-salt-added diced tomatoes with basil, garlic, and oregano

1 Tbsp ground cumin

1 Tbsp chili powder

calories 443
Total fat 8 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 331 mg
Total fiber 16 g
Protein 22 g
Carbohydrates 73 g
Potassium 1,411 mg

Directions

  • 1
    In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking. Add onion. Cook and stir until onion starts to soften, about 5 minutes.
  • 2
    Add celery and green pepper. Cook and stir another 5 minutes, until all vegetables soften.
  • 3
    Add drained and rinsed beans to pot.
  • 4
    Stir in tomatoes, cumin, and chili powder.
  • 5
    Bring to a boil. Cover, reduce heat, and simmer 10–20 minutes to blend flavors.
  • 6
    Serve immediately.

Tip: Delicious with rice or a side of Good-for-You Cornbread.

Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

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Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.