Spicy Three Bean Vegetarian Chili

Spicy Three Bean Vegetarian Chili

This Spicy Three Bean Chili is hearty with a little bit of kick and especially delicious the next day. Pair with rice, quinoa, or crusty bread for a wholesome meal. Leftovers freeze nicely for a quick, ready-to-go meal for busy weekend nights.

Makes
6
  • Ingredients
    • 1 – 3 Tbsp canola oil (15 – 45 mL)
    • 1 large onion, chopped (1 )
    • 2 garlic cloves, crushed (2 )
    • 1/4 cup all-purpose flour (60 mL)
    • 2 Tbsp chili powder (30 mL)
    • 1 Tbsp ground cumin (15 mL)
    • 1/2 tsp salt and pepper (2 mL)
    • 1/2 cup water (125 mL)
    • 1 (28 oz) can tomatoes with juice (828 mL)
    • 1 (19 oz) can Romano beans, drained and rinsed (540 mL)
    • 1 (19 oz) can red kidney beans, drained and rinsed (540 mL)
    • 1 (19 oz) can white kidney beans, drained and rinsed (540 mL)
    • 1 bay leaf (1 )
    • 1 (3.9 oz) can diced green chilies (114 mL) or 3 jalapeno peppers, seeded and chopped (3), optional
    • 1/2 cup fresh cilantro or parsley, chopped (125 mL)
  • Directions
    1. In a large saucepan, heat oil over medium heat. Add onion and garlic. Saute until onion has softened, about 5 minutes.
    2. Meanwhile, mix flour with chili powder, cumin, salt and black pepper. Add to pan and continue cooking, stirring gently, for 2 minutes.
    3. Slowly add in water and juice from tomatoes. Continue stirring until mixture starts to thicken,  then add tomatoes and beans. Break up tomatoes with a fork. Stir in bay leaf and chilies. Bring to a boil over medium-high heat, stirring often for 30 minutes. Remove bay leaf and stir in cilantro.

Nutritional Analysis

Servings
6
Calories
384
Total Fat
7.7 g
Saturated Fat
0.8 g
Cholesterol
0 mg
Sodium
732 mg
Carbohydrates
63 g
Fiber
17 g
Sugars
8 g
Protein
19.3 g
Potassium
890 mg