3-Bean Chili
Chili was one of my favorite meals when I was a kid, because it was so warming and comforting. Comfort food often gets a bad rep, but we can make a bowl of comfort that brings in tons of the nutrients your body needs - so it's a win-win.
Servings: 6 bowls
Ingredients
- 1-2 tsp olive oil, or 1-2 Tbsp water, vegetable broth, or red wine
- 1 onion, diced
- 2-3 coves fresh garlic, minced
- 1 28oz can diced tomatoes
- 1 28oz can crushed tomatoes, or more diced tomatoes, pureed
- 2 cups vegetable broth, or water
- 1 6oz can tomato paste
- 1 1/2 cup kidney beans, (1 15oz can)
- 1 1/2 cup pinto beans, (1 15oz can)
- 1 1/2 cup black beans, (1 15oz can)
- 3 tsp chili powder
- 1/4 tsp sea salt, to taste
- 1/4 cup fresh cilantro, chopped, to garnish
- 1/4 tsp sea salt, to taste
Instructions
- Rinse and drain the beans if you're using canned. If you are using dried beans, they must be fully cooked before you begin.
- Saute the onion and garlic in the oil, water, broth or wine. Once they are soft, add the tomatoes and tomato paste, as well as the beans, chili powder and salt. Stir to combine.
- Let this simmer for at least 10 minutes, or as long as you like. Taste for seasoning, adding chili powder and salt if you wish.
- Garnish with chopped cilantro or parsley, and serve.
Nutrition
Calories: 277kcal | Carbohydrates: 54g | Protein: 15g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 1156mg | Potassium: 1153mg | Fiber: 17g | Sugar: 14g | Vitamin A: 1850IU | Vitamin C: 26.4mg | Calcium: 110mg | Iron: 6.1mg
