Three Bean Vegetarian Chili

Ingredients

  • 2 teaspoons (10 mL) vegetable oil
  • 2 cups (500 mL) chopped green bell pepper
  • 2 cups (500 mL) chopped red bell pepper
  • 1 cup (250 mL) chopped onion
  • 4   garlic cloves, pressed
  • 1 tablespoon (15 mL) chili powder
  • ¾ teaspoon (4 mL) ground cumin
  • 2 cans (14.5 oz or 796 mL each) diced tomatoes, undrained
  • 1 can (15.5 oz or 398 mL) mild chili beans in sauce, undrained
  • 1 can (15.5 oz or 398 mL) pinto beans, drained and rinsed
  • 1 can (15 oz or 398 mL) black beans, drained and rinsed
  • 1 can (7 oz or 341 mL) whole kernel corn, drained
  •  Add optional toppings, as desired, such as shredded cheddar cheese, sour cream, and snipped fresh cilantro

Directions

  1. Heat the oil in a Rockcrok Dutch Oven over medium-high heat 1-3 minutes or until it shimmers. Add the bell peppers, onion, garlic, chili powder, and cumin; cook until the vegetables are crisp-tender, about 5 minutes.

  2. Add the tomatoes, beans, and corn; mix well. Bring to a boil, then reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.

  3. Ladle the chili into soup bowls. Serve with toppings, if desired.

Yield:

  • 12  servings of 1 cup (250 mL)

Nutrients per serving:

Calories 140, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 27 g, Protein 7 g, Sodium 540 mg, Fiber 8 g

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