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Winter Three Bean Chili

Makes about 8 cups (8 servings)

This multicolor chili takes just thirty minutes to prepare and is chock-full of fiber, which enhances immune function and rids the body of excess circulating hormones and carcinogens, thus lowering cancer risk. Serve it with brown rice or warmed tortillas and a green salad.

2 cups water
1 15-ounce can great Northern beans, undrained, or 1 1/2 cups cooked great Northern beans and 1/2 cup water or vegetable broth
1 15-ounce can black beans, undrained, or 1 1/2 cups cooked black beans and 1/2 cup water or vegetable broth
2 tablespoons chili powder
1 cup crushed tomatoes or tomato sauce
6 garlic cloves, minced or pressed
1 green bell pepper, seeded and chopped
1 teaspoon whole cumin seeds
1 large onion, chopped
1 15-ounce can red beans, undrained, or 1 1/2 cups cooked red beans and 1/2 cup water or vegetable broth

Heat 1/2 cup of the water in a large pot. Add the onion and cumin seeds and cook over high heat, stirring often, for 3 to 5 minutes, or until the onion is soft. Add a small amount of additional water if the onion begins to stick.

Stir in the bell pepper, garlic, and 1/2 cup of the remaining water. Reduce the heat to medium and cook for 3 minutes, stirring occasionally.

Add the tomatoes, chili powder, and remaining 1 cup of water. Cover and simmer for 5 minutes.

Add all of the beans and their liquid. Cover loosely and simmer for 15 minutes.

Stored in a covered container in the refrigerator, leftover Three Bean Chili will keep for up to 3 days.

Per serving

  • Calories: 174
  • Fat: 1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 5.1%
  • Cholesterol: 0 mg
  • Protein: 10.8 g
  • Carbohydrates: 32.5 g
  • Sugar: 3.7 g
  • Fiber: 8.3 g
  • Sodium: 395 mg
  • Calcium: 96 mg
  • Iron: 3.9 mg
  • Vitamin C: 16.8 mg
  • Beta Carotene: 328 mcg
  • Vitamin E: 1.3 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Photo by Lisa Cherkasky

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