Bowl of three bean chili with corn and tomato and chive garnishes
Soups and Stews

A Nutritious Trio

So full of flavor and packed with a nutritious trio of beans, colorful and sweet corn, and a generous addition of spices, here’s a chili that will sustain the crowd and is a complete meal by itself. The trio of beans adds a healthy portion of protein and fiber. For an extra burst of deep flavor, cook the onions first over moderate heat until they are a rich caramelized brown before adding other ingredients.

Prep Instructions

  • Yield: 15 (3/4 cup) servings
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes

Recipe Ingredients

  • 1 tablespoon olive oil
  • 2 cups yellow onion, diced
  • 1 1/2 green bell pepper, diced
  • 2 tablespoons fresh garlic, minced
  • 1 teaspoon fresh thyme, chopped
  • 2 teaspoons chili powder
  • 1 ground cumin
  • 1 tablespoon dried oregano
  • 3/4 teaspoon ground chipotle pepper
  • 6 cups canned diced tomatoes in juice
  • 1 cup tomato sauce
  • 1 3/4 cups garbanzos beans, low sodium, drained and rinsed
  • 1 3/4 cups black beans, low sodium, drained and rinsed
  • 1 3/4 cups pinto beans, low sodium, drained and rinsed
  • 1 1/2 cups sweet corn, drained
  • 1 teaspoon kosher salt
  • 1 cup water
  • 1/4 cup cilantro, chopped
  • 1/2 cup fresh parsley, chopped

Instructions

  1. In a large pot, sauté onions, garlic and green peppers with the herbs and spices.
  2. Fold in the tomato product and mix well.
  3. Add the beans, salt, and water.
  4. Cover and simmer until flavors are well blended, about 20 to 25 minutes.
  5. Garnish with the fresh herbs.

Nutritional Data

Calories: 136.41
Fat: 2.49 g
Saturated Fat: 0.28 g
Cholesterol: 0 mg
Sodium: 624.69 mg
Carbohydrates: 23.73 g
Fiber: 7.60 g
Sugars: 3.27 g
Protein: 6.42 g
© AdventHealth