Dinner
Spicy Three Bean Vegetarian Chili
This Spicy Three Bean Chili is hearty with a little bit of kick and especially delicious the next day. Pair with rice, quinoa, or crusty bread for a wholesome meal. Leftovers freeze nicely for a quick, ready-to-go meal for busy weekend nights.
Updated
Ingredients
- 1 – 3 Tbsp canola oil (15 – 45 mL)
- 1 large onion, chopped
- 2 garlic cloves, crushed
- 1/4 cup all-purpose flour (60 mL)
- 2 Tbsp chili powder (30 mL)
- 1 Tbsp ground cumin (15 mL)
- 1/2 tsp salt and pepper (2 mL)
- 1/2 cup water (125 mL)
- 1-(28 oz / 828mL) can tomatoes with juice
- 1-(19 oz / 540 mL) can Romano beans, drained and rinsed
- 1-(19 oz / 540 mL) can red kidney beans, drained and rinsed
- 1-(19 oz) can white kidney beans, drained and rinsed (540 mL)
- 1 bay leaf
- 1-(3.9 oz) can diced green chilies (114 mL) or 3 jalapeno peppers, seeded and chopped (optional)
- 1/2 cup fresh cilantro or parsley, chopped (125 mL)
Directions
- In a large saucepan, heat oil over medium heat. Add onion and garlic. Sauté until onion has softened, about 5 minutes.
- Meanwhile, mix flour with chili powder, cumin, salt and black pepper. Add to pan and continue cooking, stirring gently for 2 minutes.
- Slowly add in water and juice from tomatoes. Continue stirring until mixture starts to thicken, then add in tomatoes and beans. Break up tomatoes with a fork. Stir in bay leaf and chilies. Bring to a boil over medium-high heat, stirring often for 30 minutes. Remove bay leaf and stir in cilantro.
Nutritional Analysis
| Calories | 384 |
|---|---|
| Total Fat | 7.7 g |
| Saturated Fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 732 mg |
| Carbohydrates | 63 g |
| Fiber | 17 g |
| Sugar | 8 g |
| Protein | 19.3 g |
| Potassium | 809 mg |
