Lisa's Delicious 3-Bean Chili

Lisa Books-Williams

Ingredients

  • One  28-ounce can diced no-salt tomatoes
  • One  15-ounce can tomato sauce
  • One  15-ounce can pinto beans, drained and rinsed
  • One  15-ounce can dark red kidney beans, drained and rinsed
  • One  15-ounce can black beans, drained and rinsed
  • cloves garlic, minced
  • jalapeño, seeded and minced
  • 1/2  small red onion, chopped
  • 1/2  small yellow onion, chopped
  • 1 Cup  chopped bell pepper, color of your choice
  • carrot, chopped
  • 2 Tablespoons  chili powder
  • 1 Teaspoon  cumin
  • 1/8 Teaspoon  cayenne
  • 1/2 Teaspoon  crushed red pepper flakes
  • 6 Ounces  vegetable crumbles
  • 1 Cup  white corn, frozen or fresh

Chili doesnt always have to be about big chunks of beef. Using three different kinds of beans for that hearty effect, this recipe is not only vegetarian but also vegan-friendly. 

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Directions

Place all of the ingredients, except the corn, in a saucepan and cook over medium heat until the chili begins to boil. Cover, reduce heat to low, and simmer for 20 minutes, stirring occasionally.

Add the corn, cover, and simmer for an additional 10 minutes. Serve over brown rice or with a Cheddar-style soy cheese. 

Nutrition

Calories per serving:

111 calories

Dietary restrictions:

High Fiber, Low Fat Low Fat Abs, Sugar Conscious

Daily value:

6%

Servings:

17
  • Fat 1g 2%
  • Carbs 21g 7%
  • Saturated 0g 1%
  • Fiber 7g 27%
  • Sugars 4g
  • Monounsaturated 0g
  • Polyunsaturated 0g
  • Protein 6g 12%
  • Sodium 377mg 16%
  • Calcium 63mg 6%
  • Magnesium 42mg 10%
  • Potassium 476mg 14%
  • Iron 2mg 11%
  • Zinc 1mg 5%
  • Phosphorus 113mg 16%
  • Vitamin A 100µg 11%
  • Vitamin C 23mg 39%
  • Thiamin (B1) 0mg 26%
  • Riboflavin (B2) 0mg 7%
  • Niacin (B3) 1mg 7%
  • Vitamin B6 0mg 10%
  • Folic Acid (B9) 49µg 12%
  • Vitamin E 1mg 7%
  • Vitamin K 6µg 7%
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