Spicy 3 Bean Vegetarian Chili

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Spicy 3 Bean Vegetarian Chili Recipe ( Video )

This 3 Bean Vegetarian Chili is so healthy, tasty and delicious that you will forget it is vegetarian.

Added by on 03 Mar 2011 @ 14:41

Category: Healthy Recipes   |   Views: 1,962

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Ingredients

  • 3 tbsp canola oil
  • 1 large onion, chopped
  • 2 crushed garlic cloves
  • 1/4 cup all-purpose flour
  • 2 tbsp chili powder
  • 1 tbsp ground cumin
  • 1/2 tsp each salt and pepper
  • 1/2 cup water
  • 1 can (796 ml) diced tomatoes, with juice
  • 1 can (540 ml) romano beans, drained and rinsed
  • 1 can (540 ml) red kidney beans, drained and rinsed
  • 1 can (540 ml) white kidney beans, drained and rinsed
  • 1 Bay Leaf
  • 3 jalapeño peppers, seeded and chopped (optional)
  • 1/2 cup chopped fresh cilantro or parsley

Instructions

  1. Heat canola oil in large saucepan over medium heat. Add onion and garlic. sauté until onion has softened, about 5 minutes. Meanwhile, mix flour with chili powder, cumin, salt and pepper. Stir into pan and continue cooking, stirring gently, for 2 minutes. Slowly stir in water and juice from tomatoes. Continue stirring until the mixture starts to thicken. 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 20 minutes. Remove bay leaf and stir in cilantro. Serve with tortilla chips. Sliced green onions, grated cheddar cheese and seeded, chopped tomatoes make great toppings to sprinkle over top. This chili is also wonderful over rice or rolled up in a flour tortilla. Makes 10 cups / 10 servings. (Can be covered & refrigerated for up to 3 days, or frozen.)

  2. Complete the meal with a whole wheat roll, cut-up vegetables and milk.

  3. Cook It Up Healthy is a Nutrition Month project of the registered dietitians of Manitoba in conjunction with Dietitians of Canada.

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