Three Bean Vegetarian Chili
Nutritional Info
- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 305.4
- Total Fat: 9.1 g
- Cholesterol: 0.0 mg
- Sodium: 579.5 mg
- Total Carbs: 39.7 g
- Dietary Fiber: 14.3 g
- Protein: 19.0 g
View full nutritional breakdown of Three Bean Vegetarian Chili calories by ingredient
Introduction
Excellent source of protein, iron, vitamins A and C, folic acid, and fiber, and a good source of calcium and B vitamins. Gluten Free Excellent source of protein, iron, vitamins A and C, folic acid, and fiber, and a good source of calcium and B vitamins. Gluten FreeNumber of Servings: 7
Ingredients
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2 tbsp Canola Oil or Olive Oil
1 small red onion, finely chopped
1 Garlic clove, minced
1 tbsp Chili powder
1 tsp Cumin
1 tsp dried Oregano
1 Red Bell Peppers, cored, seeded, and cut into small dice
8 ounces Mushrooms (any kind), washed and thinly sliced
One 15.5-ounce can Black Beans, rinsed and drained One One 15.5-ounce can Red Kidney Beans, rinsed and drained
One 15.5-ounce can Soybeans (do not drain), or any other canned bean rinsed and drained
One 14.5-ounce can Diced Tomatoes (do not drain)
1 cup low sodium Vegetable Broth or water
1 1/2 tbsp Balsamic Vinegar
1/2 cup chopped fresh cilantro, for garnish
Directions
Makes approximately 7, 1-cup servings
1. Heat oil in a 6-quart saucepan over medium-high heat. Add the onion and saute for 3 minutes. Add the garlic, chili powder, cumin and oregano and saute for 30 seconds. Add the optional red bell pepper and mushrooms and saute for 3 minutes.
2. Add the black beans, red kidney beans, soybeans, diced tomatoes, and water and bring to a boil. Reduce the head to a gentle simmer and cook for 30 minutes, or until slightly thickened.
3. Add the balsalmic vinegar, if using, adjust the seasoning, and garnish with the cilantro.
Serve over quinoa to remain gluten-free, or rice or couscous if gluten is not a concern.
Storage tip: This chili keeps for 5 days refrigerated, and it can be frozen for 1 month.
Number of Servings: 7
Recipe submitted by SparkPeople user JILLYDILL1.
1. Heat oil in a 6-quart saucepan over medium-high heat. Add the onion and saute for 3 minutes. Add the garlic, chili powder, cumin and oregano and saute for 30 seconds. Add the optional red bell pepper and mushrooms and saute for 3 minutes.
2. Add the black beans, red kidney beans, soybeans, diced tomatoes, and water and bring to a boil. Reduce the head to a gentle simmer and cook for 30 minutes, or until slightly thickened.
3. Add the balsalmic vinegar, if using, adjust the seasoning, and garnish with the cilantro.
Serve over quinoa to remain gluten-free, or rice or couscous if gluten is not a concern.
Storage tip: This chili keeps for 5 days refrigerated, and it can be frozen for 1 month.
Number of Servings: 7
Recipe submitted by SparkPeople user JILLYDILL1.