Three Bean Veggie Chili
This hearty vegan chili gets a powerful punch of protein and fiber from the beans, making it a tasty and satisfying meal.
Ingredients
- 2 tablespoons canola oil
- ½ large onion, diced
- 2 jalapeno peppers, diced (optional)
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 orange bell pepper, diced
- 4 medium carrots, diced
- 28 ounces diced tomatoes
- 15 ounces black beans, drained and rinsed
- 15 ounces pinto beans, drained and rinsed
- 15 ounces red kidney beans, drained and rinsed
- 2 teaspoons garlic powder
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 2 cups water
- Ground black pepper to taste
- Salt to taste, optional
Instructions
- Coat a large pot with oil and warm over medium-high heat. Add onion and cook for 5 minutes, stirring occasionally.
- Toss in jalapeños, if desired, and cook 2 minutes.
- Add peppers and carrots and cook 5 minutes.
- Add diced tomatoes, beans, spices, and water. Stir and cover.
- Simmer for 5 minutes, covered. Uncover and cook for an additional 15 minutes, stirring occasionally. (The longer you let it simmer, the thicker it gets and the more the flavors come together.) Season with pepper and optional salt to taste.
- Feel free to top with a dollop of plain nonfat Greek yogurt, a sprinkle of reduced-fat shredded cheddar and/or chopped green onions.
Notes
Serving size: 1 cup
Sodium information based on low-sodium canned beans. If using regular canned beans, be sure to rinse thoroughly in a colander under cold water to remove as much sodium as possible.
Rinsing canned beans in a colander under cold water can reduce sodium by as much as 40 percent.
Nutrition Information per serving
Calories: 210Carbohydrates: 32gProtein: 10gTotal Fat: 4.5g— Unsaturated Fat: 4.5g— Saturated Fat: 0gCholesterol: 0mgSodium: 260mgPotassium: 745mgFiber: 11gTotal Sugar: 7g— Natural Sugar: 7g— Added Sugar: 0gVitamin A: 5712IUVitamin C: 45mgCalcium: 114mgIron: 3.2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.