Three-Bean Chili

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Three-Bean Chili
45 min.
4
551kcal

Suggestions


Welcome to a delightful culinary adventure with our Three-Bean Chili! This hearty dish is not only bursting with flavor but also packed with nutrition, making it a perfect choice for anyone looking to enjoy a healthy meal without sacrificing taste. With a health score of 69, this chili is gluten-free and dairy-free, catering to various dietary preferences while ensuring you get a wholesome dining experience.

Imagine the aroma of sautéed onions and garlic wafting through your kitchen as you prepare this comforting meal. The combination of three different beans—chili beans, kidney beans, and garbanzo beans—creates a rich texture and a satisfying protein boost, making it an ideal main course for lunch or dinner. Each spoonful is a delightful blend of spices, fresh herbs, and vibrant vegetables, all simmered to perfection in a savory broth.

Ready in just 45 minutes, this Three-Bean Chili is not only quick to prepare but also perfect for meal prep or feeding a crowd. Whether you're hosting a cozy gathering or simply enjoying a quiet night in, this dish is sure to impress. Top it off with a sprinkle of fresh cilantro for an added burst of flavor, and you have a meal that is as visually appealing as it is delicious. Dive into this bowl of goodness and savor the warmth and comfort it brings!

Ingredients

  • 14 oz chicken broth canned
  • cup onion chopped
  • cloves garlic finely chopped
  • medium tomatoes cut into 1/2-inch pieces (2 cups)
  • tablespoon oregano dried fresh chopped
  • 2.5 teaspoons chili powder 
  • 15 oz chili beans sauce undrained canned
  • 15 oz kidney beans dark red drained canned
  • 15 oz garbanzo beans drained canned
  • tablespoons cilantro leaves fresh chopped

Equipment

  • dutch oven

Directions

  1. In 4-quart Dutch oven, heat 1/4 cup of the broth to boiling over medium-high heat. Cook onion and garlic in broth about 5 minutes, stirring occasionally, until onion is tender.
  2. Stir in remaining broth, tomatoes, oregano and chili powder.
  3. Heat to boiling; reduce heat to low. Cover; simmer 15 minutes, stirring occasionally.
  4. Stir in chili, kidney and garbanzo beans.
  5. Heat to boiling; reduce heat to low. Simmer uncovered 10 minutes, stirring occasionally.
  6. Sprinkle with cilantro.

Nutrition Facts

Calories551kcal
Protein33.25%
Fat19.6%
Carbs47.15%

Properties

Glycemic Index
50.9
Glycemic Load
10.63
Inflammation Score
-10
Nutrition Score
33.147391202657%

Flavonoids

Naringenin
0.42mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.44mg
Myricetin
0.47mg
Quercetin
15.86mg

Nutrients percent of daily need

Calories:551.44kcal
27.57%
Fat:12.11g
18.63%
Saturated Fat:2.77g
17.29%
Carbohydrates:65.55g
21.85%
Net Carbohydrates:46.12g
16.77%
Sugar:9.39g
10.44%
Cholesterol:49.61mg
16.54%
Sodium:1572.51mg
68.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.23g
92.46%
Manganese:1.61mg
80.4%
Fiber:19.43g
77.72%
Vitamin B6:1.26mg
63.07%
Phosphorus:585.89mg
58.59%
Folate:214.71µg
53.68%
Iron:8.66mg
48.09%
Zinc:6.76mg
45.04%
Potassium:1463.07mg
41.8%
Copper:0.81mg
40.73%
Magnesium:159.67mg
39.92%
Selenium:23.77µg
33.95%
Vitamin K:26.39µg
25.14%
Vitamin A:1122.94IU
22.46%
Vitamin B2:0.38mg
22.3%
Vitamin B3:4.14mg
20.72%
Vitamin B1:0.3mg
19.75%
Vitamin C:15.13mg
18.34%
Vitamin B12:1µg
16.71%
Calcium:156.11mg
15.61%
Vitamin E:1.62mg
10.83%
Vitamin B5:0.69mg
6.88%