Three-Bean Chili and Rice

Vegetarian
Gluten Free
Health score
39%
Three-Bean Chili and Rice
90 min.
6
656kcal

Suggestions


Welcome to a delightful culinary adventure with our Three-Bean Chili and Rice! This hearty vegetarian dish is not only gluten-free but also packed with flavor and nutrition, making it a perfect choice for lunch, dinner, or any gathering. With a preparation time of just 90 minutes, you can easily whip up a meal that serves six, ensuring everyone leaves the table satisfied.

Imagine a warm bowl filled with a vibrant medley of kidney beans, black beans, and chickpeas, simmered to perfection with fresh vegetables and aromatic spices. The addition of poblano and jalapeño chiles adds a subtle kick, while the zesty lime juice and fresh cilantro bring a refreshing brightness to the dish. Each spoonful is a comforting blend of textures and tastes that will tantalize your taste buds.

To elevate your dining experience, we serve this chili alongside fluffy long-grain rice, creating a delightful contrast that complements the rich flavors of the chili. Topped with a creamy Salsa Cream and a zesty 3-Pepper Salsa, this dish is sure to impress your family and friends. Whether you're a seasoned chef or a cooking novice, our Three-Bean Chili and Rice is an easy yet impressive recipe that will warm your heart and nourish your body. Dive into this deliciously satisfying meal and enjoy the wholesome goodness it brings!

Ingredients

  • cup onion red finely chopped
  • 0.5 teaspoon salt 
  • 1.8 cups tomatoes seeded finely chopped
  • 0.3 cup poblano pepper seeded finely chopped
  • small jalapeno seeded finely chopped
  • 0.5 cup bell pepper yellow finely chopped
  • tablespoon olive oil 
  •  juice of lime 
  • 0.3 cup cilantro leaves fresh chopped
  • serving salt and pepper freshly ground to taste
  • cups rice long-grain white uncooked
  • tablespoons vegetable oil 
  • cloves garlic cut into thin slices
  • cups water 
  • teaspoon salt 
  • 28 oz canned tomatoes diced organic undrained canned
  • 15 oz kidney beans rinsed drained canned
  • 15 oz black beans rinsed drained canned
  • 15 oz garbanzo beans rinsed drained canned (garbanzo beans)
  • 15 oz tomato sauce organic canned
  • small bell pepper diced (any color)
  •  jalapeno seeded chopped
  • tablespoons chili powder 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • oz cream sour
  • 0.3 cup salsa 

Equipment

  • bowl
  • sauce pan
  • sieve
  • dutch oven

Directions

  1. In small bowl, rub onion and 1/2 teaspoon salt together with fingers.
  2. Add enough water to cover onion; pour onion and water into strainer to drain. Return onion to bowl. Repeat rinsing and draining several times to remove harshness.
  3. Drain well, removing all excess water. In medium bowl, mix onion and remaining salsa ingredients. Refrigerate until serving time.
  4. In small bowl, place rice and enough water to cover.
  5. Let stand about 15 minutes.
  6. Pour rice and water into strainer to drain well. In 3-quart saucepan, heat vegetable oil over medium-high heat. Cook and stir garlic in oil until light golden brown.
  7. Add rice; cook 3 minutes, stirring often.
  8. Add 3 cups water and 1 teaspoon salt.
  9. Heat to boiling over high heat; reduce heat. Cover; simmer 15 minutes.
  10. Remove garlic slices from rice with fork before serving.
  11. Meanwhile, in 4-quart Dutch oven, mix all chili ingredients.
  12. Heat to boiling; reduce heat. Cover; simmer 25 to 30 minutes, stirring occasionally, until bell peppers are tender.
  13. In small bowl, mix Salsa Cream ingredients.
  14. To serve, spoon 1 cup rice on one side of large shallow soup bowl. Spoon 1 1/2 cups chili next to rice. Top with Salsa Cream and 3-Pepper Salsa.

Nutrition Facts

Calories656kcal
Protein12.86%
Fat23.51%
Carbs63.63%

Properties

Glycemic Index
83.59
Glycemic Load
41.45
Inflammation Score
-10
Nutrition Score
38.904782518097%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.33mg
Luteolin
0.81mg
Isorhamnetin
1.34mg
Kaempferol
0.23mg
Myricetin
0.12mg
Quercetin
6.74mg

Nutrients percent of daily need

Calories:656.27kcal
32.81%
Fat:17.75g
27.3%
Saturated Fat:5.4g
33.78%
Carbohydrates:108.03g
36.01%
Net Carbohydrates:88.45g
32.16%
Sugar:16.17g
17.97%
Cholesterol:22.3mg
7.43%
Sodium:2134.13mg
92.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.84g
43.68%
Vitamin C:114.38mg
138.65%
Manganese:2.21mg
110.56%
Fiber:19.59g
78.35%
Vitamin A:3377.68IU
67.55%
Vitamin B6:1.16mg
58%
Copper:0.94mg
47.25%
Potassium:1607.06mg
45.92%
Phosphorus:420.65mg
42.07%
Iron:7.06mg
39.22%
Vitamin E:5.86mg
39.09%
Folate:146.89µg
36.72%
Magnesium:145.36mg
36.34%
Vitamin K:34.82µg
33.17%
Vitamin B1:0.44mg
29.41%
Vitamin B3:5.59mg
27.96%
Vitamin B2:0.44mg
26%
Selenium:16.25µg
23.22%
Calcium:219.09mg
21.91%
Vitamin B5:2.09mg
20.88%
Zinc:3.06mg
20.43%
Vitamin B12:0.08µg
1.32%