Cowboy Bean and Corn Chili

Staff Writer
Cowboy Bean and Corn Chili
Bush's Beans

Serve this chili with a side of cornbread and some cheese. It can get a bit messy, but you'll forget it once you have a taste. 

For more recipes, visit bushbeans.com.

8
Servings
344
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Tablespoon canola oil
  • 3 cloves minced garlic
  • 2 Cups chopped onion
  • 1 Cup diced red bell pepper
  • 28 Ounces can crushed tomatoes
  • 16 Ounces can kidney beans, drained and rinsed
  • 15.5 Ounces cannellini beans, drained and rinsed
  • 15 Ounces can whole-kernel corn, drained
  • 1 Cup water
  • 3 Teaspoons ground cumin
  • 2 Teaspoons chili powder
  • 1/4 Teaspoon curry powder
  • 1/3 Teaspoon ground cinnamon

Directions

Heat the oil in a large saucepan or Dutch oven over medium heat.

Add the garlic and cook until golden, about 1 minute. Raise the heat to medium-high, add the onion, and cook until softened, 5 minutes.

Add the bell pepper and cook until the vegetables are very tender, 5 to 7 minutes.

If the bottom of the pan begins to scorch, add a small amount of water.

Stir in the tomatoes, kidney beans, cannellini beans, corn, water, cumin, chili powder, curry powder, and cinnamon.

Bring the mixture to a boil. Reduce the heat and simmer, covered, 20 to 25 minutes.

Serve in individual bowls and top with optional toppings as desired.

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.

Nutritional Facts

Total Fat
4g
6%
Sugar
10g
N/A
Saturated Fat
0.5g
2.5%
Protein
20g
39%
Carbs
63g
21%
Vitamin A
52µg
6%
Vitamin B6
0.5mg
26.7%
Vitamin C
38mg
63%
Vitamin E
2mg
12%
Vitamin K
14µg
17%
Calcium
211mg
21%
Fiber
15g
62%
Folate (food)
282µg
N/A
Folate equivalent (total)
282µg
71%
Iron
9mg
48%
Magnesium
157mg
39%
Monounsaturated
2g
N/A
Niacin (B3)
3mg
13%
Phosphorus
297mg
42%
Polyunsaturated
1g
N/A
Potassium
1617mg
46%
Riboflavin (B2)
0.2mg
12.1%
Sodium
484mg
20%
Thiamin (B1)
0.4mg
28.4%
Zinc
3mg
19%

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