Foodie Fridays!: 3-Bean Chili


Three- bean chili is one of my favorite vegetarian recipes to make for the connivers of my life for a few reasons.

1) Its super easy. Chili is just one of those very forgiving things to make. You don’t have to be perfect with anything. If you add a bit more or less of something, it will still taste amazing. 

2) Its versatile. You can add whatever you want to this recipe. I usually add a little bit of everything from the spice rack. So, go ahead and be creative! The only things that you really need are beans.

3) It is packed with protein. When I was flipping through the latest issue of Runner’s World, I was really excited about they dedicated a section to vegetarian, protein-packed repipes. What I found disappointing was that the only protein featured was soy. Soy is actually pretty bad for you (I’ll get further into why in tomorrow’s article). So, don’t expect any of my vegetarian repipes to have any of that junk in there!

4) It is filling without being full of calories. One serving of this chili is only 80cal. There is nothing better than that guilt-free feeling after eating a filling meal. 

I got this particular recipe from Food Network. It contains 4 servings and takes about 25 mins to make. Enjoy!

2 tablespoons (2 turns around the pan) olive or vegetable oil
1 medium yellow skinned onion, chopped
1 large red pepper, seeded and chopped
1 large green pepper, seeded and chopped
1 large jalapeno pepper, seeded and chopped
4 cloves garlic, crushed and chopped
1 cup pale beer or vegetable stock/broth
1 (32- ounce) can crushed tomatoes
1 (14-ounce) can black beans
1 (14-ounce) can dark red kidney beans
1 tablespoon ground cumin
2 tablespoons chili powder
1 tablespoon cayenne hot pepper sauce, several drops
1 teaspoon coarse salt
1 cup spicy vegetarian refried beans
8 ounces (2 cups shredded) spicy monterey jack or smoked cheddar
Chopped scallions, whites and greens
Diced fresh seeded plum tomato
Blue and red corn tortilla chips or black bean tortilla chips, for dipping
Over moderate heat, add oil to a deep pot and combine onion, peppers, and garlic. Saute for 3 to 5 minutes to soften vegetables. Deglaze pan with beer or broth, add tomatoes, black beans, red kidney beans, and stirring to combine.

Season chili with cumin, chili powder, hot sauce, and salt. Thicken chili by stirring in refried beans. Simmer over low heat about 5 to 10 minutes longer, then serve up bowls of chili and top with shredded cheese, scallions, and tomatoes. Place bowls on charger plates piled with assorted tortilla chips.


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