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 packed with flavor but also offers a wholesome, gluten-free option that everyone can enjoy. Perfect for lunch, dinner, or any gathering, this chili is a vibrant medley of colors and textures, featuring a trio of beans—black beans, chickpeas, and kidney beans—combined with fresh bell peppers and aromatic spices.

Imagine the warmth of a bubbling pot of chili simmering on your stove, filling your kitchen with the enticing aroma of garlic, chili powder, and fresh cilantro. Each spoonful is a comforting embrace, making it an ideal meal for chilly evenings or casual get-togethers with friends and family. The addition of zesty lime juice and a hint of heat from jalapeño peppers elevates the flavor profile, ensuring that every bite is a delightful experience.

Served alongside fluffy, perfectly cooked rice, this dish is not just a meal; it's a celebration of wholesome ingredients and vibrant flavors. Top it off with a dollop of creamy sour cream and a sprinkle of fresh salsa for an extra layer of deliciousness. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, our Three-Bean Chili and Rice is sure to become a favorite in your recipe repertoire!

Ingredients

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

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
38.904347808465%

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:2101.83mg
91.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.84g
43.68%
Vitamin C:114.38mg
138.65%
Manganese:2.21mg
110.55%
Fiber:19.59g
78.35%
Vitamin A:3377.68IU
67.55%
Vitamin B6:1.16mg
58%
Copper:0.94mg
47.24%
Potassium:1607.05mg
45.92%
Phosphorus:420.65mg
42.07%
Iron:7.06mg
39.22%
Vitamin E:5.86mg
39.09%
Folate:146.89µg
36.72%
Magnesium:145.35mg
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:219.07mg
21.91%
Vitamin B5:2.09mg
20.88%
Zinc:3.06mg
20.43%
Vitamin B12:0.08µg
1.32%