Three-Bean Chili

Vegetarian
Gluten Free
Health score
38%
Three-Bean Chili
45 min.
6
275kcal

Suggestions

This Three-Bean Chili is the perfect dish to warm you up from the inside out! It's a hearty, flavorful, and vegetarian-friendly meal that's perfect for a cozy night in. With a blend of black beans, garbanzo beans, and red beans, this chili is packed with plant-based protein and fiber, making it a nutritious and satisfying option. The addition of bell peppers, onions, and garlic gives it a delicious savory flavor, while the chili powder and cumin add a nice kick. This recipe is not only delicious but also easy to make, ready in just 45 minutes! It's perfect for a quick weeknight dinner or a cozy weekend meal. You can even make a big batch and freeze it for those busy days when you don't have time to cook. Serve it with a dollop of sour cream and a sprinkle of cilantro for a truly mouthwatering experience. So, if you're looking for a comforting and healthy meal, this Three-Bean Chili is definitely one to add to your recipe repertoire!

Ingredients

  • 0.5 cup bell pepper green
  • 0.3 teaspoon pepper black
  • teaspoons bottled garlic minced
  • 15.5 ounce black beans rinsed drained canned
  • 15.5 ounce garbanzo beans rinsed drained canned
  • 15.5 ounce beans red rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoons chili powder 
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoons ground cumin 
  • tablespoons cream sour reduced-fat
  • teaspoons olive oil 
  • cup onion 
  • tablespoons tomato paste 
  • 14.5 ounce vegetable stock organic canned (such as Swanson Certified )
  • 0.8 cup water 
  • tablespoon cornmeal yellow

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add onion, bell pepper, and garlic to pan; saut 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes.
  3. Remove from heat; stir in cilantro.
  4. Serve with sour cream.

Nutrition Facts

Calories275kcal
Protein20.11%
Fat15.99%
Carbs63.9%

Properties

Glycemic Index
70.81
Glycemic Load
9.96
Inflammation Score
-8
Nutrition Score
20.166521817446%

Flavonoids

Luteolin
0.59mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
6.07mg

Nutrients percent of daily need

Calories:275.02kcal
13.75%
Fat:5.13g
7.89%
Saturated Fat:1.33g
8.32%
Carbohydrates:46.14g
15.38%
Net Carbohydrates:31.26g
11.37%
Sugar:7.17g
7.96%
Cholesterol:4.2mg
1.4%
Sodium:1104.55mg
48.02%
Alcohol:0g
100%
Protein:14.52g
29.04%
Manganese:1.26mg
62.97%
Fiber:14.88g
59.5%
Vitamin B6:0.67mg
33.52%
Iron:5.03mg
27.93%
Vitamin C:22.93mg
27.79%
Copper:0.55mg
27.72%
Phosphorus:272.48mg
27.25%
Potassium:903.93mg
25.83%
Folate:100.5µg
25.12%
Magnesium:94.67mg
23.67%
Vitamin B1:0.3mg
19.8%
Vitamin A:726.04IU
14.52%
Calcium:135.25mg
13.53%
Vitamin B2:0.23mg
13.52%
Zinc:1.83mg
12.23%
Vitamin K:12.11µg
11.53%
Vitamin E:1.68mg
11.21%
Vitamin B3:2.18mg
10.9%
Vitamin B5:0.72mg
7.23%
Selenium:4.94µg
7.06%
Source:My Recipes