Three-Bean Chili

Gluten Free
Dairy Free
Health score
49%
Three-Bean Chili
45 min.
4
543kcal

Suggestions


Welcome to a delightful culinary adventure with our Three-Bean Chili! This hearty dish is not only a feast for the senses but also a wholesome option for those seeking gluten-free and dairy-free meals. Perfectly suited for lunch, dinner, or any gathering, this chili is sure to impress your family and friends with its rich flavors and vibrant colors.

Imagine the comforting aroma of sautéed onions and garlic wafting through your kitchen as you prepare this delicious meal. The combination of garbanzo beans, dark red kidney beans, and chili beans creates a satisfying texture that will leave you feeling full and content. With a blend of spices, including chili powder and fresh herbs like cilantro, each bite bursts with flavor, making it a standout main course.

Not only is this Three-Bean Chili a treat for your taste buds, but it also packs a nutritious punch, boasting a balanced caloric breakdown that includes a healthy dose of protein, fats, and carbohydrates. In just 45 minutes, you can whip up a pot of this chili that serves four, making it an ideal choice for busy weeknights or meal prep for the week ahead.

So grab your Dutch oven and get ready to savor a bowl of warmth and goodness. Your taste buds will thank you!

Ingredients

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

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

Calories543kcal
Protein31.79%
Fat18.62%
Carbs49.59%

Properties

Glycemic Index
49.65
Glycemic Load
10.61
Inflammation Score
-9
Nutrition Score
31.563478332499%

Flavonoids

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

Nutrients percent of daily need

Calories:542.81kcal
27.14%
Fat:11.31g
17.4%
Saturated Fat:2.64g
16.5%
Carbohydrates:67.78g
22.59%
Net Carbohydrates:50.79g
18.47%
Sugar:17.9g
19.89%
Cholesterol:49.61mg
16.54%
Sodium:2226.01mg
96.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.46g
86.92%
Manganese:1.55mg
77.28%
Fiber:16.99g
67.94%
Vitamin B6:1.13mg
56.57%
Folate:193.68µg
48.42%
Phosphorus:475.6mg
47.56%
Iron:7.07mg
39.27%
Potassium:1362.27mg
38.92%
Vitamin C:30.31mg
36.74%
Vitamin A:1811.84IU
36.24%
Copper:0.68mg
33.85%
Selenium:23.5µg
33.57%
Zinc:4.77mg
31.78%
Magnesium:121.21mg
30.3%
Vitamin B3:5.4mg
27.02%
Vitamin B1:0.35mg
23.15%
Vitamin K:23.73µg
22.6%
Vitamin E:3.21mg
21.42%
Vitamin B2:0.29mg
16.91%
Vitamin B12:0.99µg
16.54%
Calcium:124.45mg
12.45%
Vitamin B5:0.68mg
6.77%