Three Bean Chili

Posted by tomatowellness on June 7, 2015 in Food and Nutrition, Health, Tomato Products

by Sara Oberle, RDN

This Three Bean (vegan) Chili bodies what it means to be a simple and rewarding recipe that will keep you balanced, healthy, full and fueled. The combination of spices with the tomatoes, and the beans with the vegetables just creates a happy little ballet on your tongue that will have you wanting scooping it up for seconds.

I love this meal because it’s so satisfying yet very low in fat, calories but high in nutritional value. It packs a good protein punch while containing no grains (if you’re intolerant or allergic to them) while also containing slow-releasing carbs and fiber from the beans. This chili really knows how to stick to your ribs but not your waistline, and is one meal you never have to feel guilty about eating!

Ingredients (serves 4)

2 tbsp olive oil

1 carrot, chopped

2 celery stalks, chopped

1/2 yellow onion, chopped

1 green/red/yellow pepper, chopped

1 garlic clove, chopped finely

1 tsp chili powder

1/2 tsp cumin

1/8 tsp paprika

(optional) 1/8 tsp red pepper flakes

1/2 tsp salt (1/4 tsp salt if using canned beans)

16oz diced tomatoes, or 2 tomatoes chopped

1-2 cups water

2-3 cups cooked black beans, kidney beans and small red beans (see below if using dried beans)

Directions

**If using dried beans combine 1/3 cup black beans, 1/3 cup kidney beans and 1/4 cup small red beans in a pot with 4 cups water. Place on stove with lid on high heat until they reach boiling. When boiling turn heat down and let simmer for 45 -60 minutes or until beans are cooked. When done drain beans and place aside.**

1. In a medium pot heat olive oil, carrot, celery, onion and pepper over medium heat until veggies because soft and fragrant, about 10-15 minutes.
2. Add in chili powder, cumin, paprika, red pepper flakes (optional) and salt and give everything a good stir. Then add in tomatoes and water let simmer for 15 minutes with the lid on (let the spices and veggies become more acquainted with each other).
3. Lastly add in beans and let simmer on low for another 10-15 minutes. If you like your chili less thick just add in the extra cup of water when you add in the beans.
4. When chili is hot and looking heavenly, scoop into a bowl and enjoy the amazing and healthy dish you just dominated!

My name is Sara Oberle and I am a Registered Dietitian Nutritionist living in the seacoast area of New Hampshire. I am a lover of all good (and healthy) food with a special focus on plant-based nutrition and whole foods. I love creating healthy and flavorful food (and drinks); adding a little sass and fun whenever possible. I’m a believer in “everything in moderation” while making sure to maintain a positive relationship with a wholesome and nourishing foundation.

I love to share my recipes, knowledge and advice so I created a healthy, and light-hearted, nutrition blog EatLaughDrink.com [http://eatlaughdrink.com]. You can also follow me on Facebook [https://www.facebook.com/eatlaughdrink] Instagram and [http://instagram.com/eatlaughdrink] and Twitter [https://twitter.com/sarajaneob] for more healthy ideas, tips and nutrition advice.