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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Three-Bean Chili with Vegetables

Chipotle chiles add a subtle smokiness and a touch of spicy heat to this chili. We also love the flavor from the three types of beans. Cook this hearty, kid-friendly dish up to two days ahead. Thin it with a little water when reheating, if necessary.

Cooking Light OCTOBER 2006

  • Yield: 16 servings (serving size: 1 1/4 cups chili, 1 tablespoon cilantro, 1 tablespoon cheese, and 1 tablespoon sour cream)

Ingredients

  • 1 1/2 tablespoons canola oil
  • 2 cups chopped onion
  • 2/3 cup chopped carrot
  • 4 garlic cloves, minced
  • 4 cups water
  • 2 cups frozen whole-kernel corn
  • 1 cup chopped red bell pepper (about 1 large)
  • 1 cup chopped zucchini
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • 3/4 teaspoon salt
  • 2 (28-ounce) cans crushed tomatoes
  • 2 (16-ounce) cans pinto beans, rinsed and drained
  • 2 (16-ounce) cans kidney beans, rinsed and drained
  • 2 (15-ounce) cans black beans, rinsed and drained
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1 1/2 tablespoons rice vinegar
  • 1 1/2 teaspoons to 1 tablespoon finely chopped chipotle chile, canned in adobo sauce
  • 1 cup chopped fresh cilantro
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1 cup reduced-fat sour cream

Preparation

Heat oil in a large stockpot over medium-high heat. Add onion, carrot, and garlic; sauté 5 minutes. Stir in 4 cups water and next 12 ingredients (through tomato paste); bring to a boil. Cover, reduce heat, and simmer 25 minutes or until carrot is tender, stirring occasionally. Stir in vinegar and chipotle. Top with fresh cilantro, cheese, and sour cream.

Nutritional Information

Amount per serving
  • Calories: 211
  • Calories from fat: 26%
  • Fat: 6.1g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 10.3g
  • Carbohydrate: 34.6g
  • Fiber: 8.8g
  • Cholesterol: 11mg
  • Iron: 3.5mg
  • Sodium: 708mg
  • Calcium: 159mg
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Three-Bean Chili with Vegetables recipe

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