Three-Bean Chili

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

Suggestions


Are you looking for a hearty and satisfying meal that’s both vegetarian and gluten-free? Look no further than this delightful Three-Bean Chili! Packed with flavor and nutrition, this dish is perfect for lunch, dinner, or any time you crave a warm, comforting bowl of goodness. With a blend of black beans, garbanzo beans, and red kidney beans, this chili is not only rich in protein but also offers a delightful mix of textures and tastes.

In just 45 minutes, you can whip up a delicious meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. The combination of fresh vegetables, aromatic spices, and zesty cilantro elevates this chili to a whole new level. Plus, it’s easy to customize—feel free to add your favorite toppings or adjust the spice level to suit your palate.

At only 275 calories per serving, this Three-Bean Chili is a guilt-free indulgence that doesn’t compromise on flavor. Whether you’re a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to impress. So grab your frying pan and saucepan, and let’s get cooking!

Ingredients

  • 0.5 cup prechopped 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 kidney 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 cup heavy whipping cream sour reduced-fat
  • teaspoons olive oil 
  • cup prechopped onion 
  • tablespoons tomato paste 
  • 14.5 ounce vegetable broth 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%
Alcohol %:0%
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