Three-Bean Chili

Beau Gustafson; Melanie J. Clarke; Sabrina Bone; Mike Wilson

Add corn muffins to this three bean chili recipe, and you've got yourself a meal.

Yield: 6 servings (serving size: 1 1/3 cups chili and 1 tablespoon sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 180
  • Calories from fat: 25%
  • Fat: 4.9g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.3g
  • Protein: 8.4g
  • Carbohydrate: 29.5g
  • Fiber: 8.6g
  • Cholesterol: 5mg
  • Iron: 2.3mg
  • Sodium: 714mg
  • Calcium: 86mg

Ingredients

  • 2 teaspoons olive oil
  • 1 cup prechopped onion
  • 1/2 cup prechopped green bell pepper
  • 2 teaspoons bottled minced garlic
  • 3/4 cup water
  • 2 tablespoons tomato paste
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon black pepper
  • 1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
  • 1 (15 1/2-ounce) can red kidney beans, rinsed and drained
  • 1 (15 1/2-ounce) can black beans, rinsed and drained
  • 1 (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 1 tablespoon yellow cornmeal
  • 1/4 cup chopped fresh cilantro
  • 6 tablespoons reduced-fat sour cream

Preparation

  1. Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.
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