3-Bean Chili

3-Bean Chili
Staff Writer

Leslie Durso

You won't miss the meat in this dish, and that's because it's packed with three different types of beans, corn, and bell pepper to make it extra hearty. A hint of super-dark chocolate gives it the depth it would lose from the lack of meat. 

6
Servings
124
Calories Per Serving
Deliver Ingredients

Ingredients

  • large onion, diced
  • cloves garlic, chopped
  • One  28-ounce can of diced tomatoes
  • 1  Cup  water
  • One  6-ounce can tomato paste
  • One  15-ounce can kidney beans, drained and rinsed
  • One  15-ounce can black beans, drained and rinsed
  • One  15-ounce can pinto beans, drained and rinsed
  • One  15-ounce can of corn, drained
  • red bell pepper, diced
  • 4  Ounces  super dark chocolate, 74 percent or higher
  • 2  Tablespoons  chile spice blend
  • 1  Teaspoon  cumin
  • 1/2  Teaspoon  cinnamon
  • Dash of  cayenne
  • Salt, to taste
  • Olive

Directions

In a large heavy pot, sauté the onion and pepper with 1-2 tablespoons of olive oil until soft, about 5 minutes. Add the other ingredients and the water. Cover and let the chili simmer on medium low, stirring occasionally for 45 minutes. 

Nutritional Facts

Total Fat
5g
7%
Sugar
7g
8%
Saturated Fat
3g
13%
Carbohydrate, by difference
18g
14%
Protein
2g
4%
Vitamin A, RAE
44µg
6%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
39mg
4%
Choline, total
3mg
1%
Fiber, total dietary
1g
4%
Folate, total
29µg
7%
Iron, Fe
3mg
17%
Magnesium, Mg
15mg
5%
Niacin
1mg
7%
Phosphorus, P
44mg
6%
Selenium, Se
3µg
5%
Sodium, Na
84mg
6%
Water
33g
1%

Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.