Three Bean Chili recipe is a diabetic friendly which you can relish even minus meat. This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. By making use of any kind of beans you can prepare a healthy meal.
Serves 8
Ingredients:
- Red kidney beans – ¾ cup (rinse, soak overnight and drain)
- Black beans – ¾ cup (rinse, soak overnight and drain)
- Anasazi beans – ¾ cup (rinse, soak overnight and drain)
- Water – 4 cups
- Salt – 1 ½ teaspoon
- Bay leaf – 1
- Red / Yellow bell peppers – 2 large (roasted and seeded)
- Green bell peppers – 2 large (roasted and seeded)
- Onion – 1 (chopped)
- Olive oil or canola oil – 3 tablespoons
- Chili powder – 1 tablespoon
- Garlic – 4 cloves (minced)
- Cumin – 2 teaspoons (ground)
- Dried Oregano – 1 tablespoon
- Tomatoes – 4 (peeled, seeded and diced)
- Red pepper flakes – ½ teaspoon
- Cilantro – 1/3 cup (fresh and chopped)
- Spring onions – 2 (sliced)
- Queso Asadero cheese or Monterey Jack cheese – 6 tablespoons
Preparation Method:
- Put a large saucepan over high flame. Add beans, water, ½ tsp salt and bay leaf. Bring them to boil.
- Cover the pan and simmer till the beans turn tender. Now remove the bay leaf and drain the liquid.
- Chop finely the roasted bell peppers and keep aside.
- Take a large saucepan, add oil and heat it over medium flame. Add onions and sauté until they turn light brown.
- Now add chili powder, garlic, cumin, oregano, remaining salt and red pepper flakes. Cook for about 1 – 2 minutes.
- Now add the cooked beans, chopped bell peppers, diced tomatoes and cilantro. Cook for more 5 – 6 minutes.
- Ladle the three-bean chili into separate bowls and top up with spring onions and cheese.
Nutritional Facts:
- Calories – 300
- Total carbohydrate – 45 gm
- Total fat – 8 gm
- Saturated fat – 1 gm
- Protein – 16 gm
- Dietary fiber – 16 gm
- Cholesterol – 5 mg