U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.


  • Three-Bean Chili With Chunky Tomatoes

Spice is nice, especially on a chilly night!

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
10 minutes 20 minutes 4 servings 2 C chili
Ingredients

  • 2 Tbsp canola oil

  • 1 C onion, coarsely chopped

  • ½ C celery, rinsed and chopped

  • 1 C green bell pepper, rinsed and diced

  • 1 can (15½ oz) low-sodium black beans, drained and rinsed

  • 1 can (15½ oz) low-sodium red kidney beans, drained and rinsed

  • 1 can (15½ oz) low-sodium pinto beans, drained and rinsed

  • 2 cans (14½ oz each) no-salt-added diced tomatoes with basil, garlic, and oregano

  • 1 Tbsp ground cumin

  • 1 Tbsp chili powder

443
calories
8 g
Total fat
0 g
Saturated fat
0 mg
Cholesterol
331 mg
Sodium
16 g
Total fiber
22 g
Protein
73 g
Carbohydrates
1,411 mg
Potassium

Directions

  • 1
    In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking.  Add onion.  Cook and stir until onion starts to soften, about 5 minutes.

  • 2
    Add celery and green pepper.  Cook and stir another 5 minutes, until all vegetables soften.

  • 3
    Add drained and rinsed beans to pot.

  • 4
    Stir in tomatoes, cumin, and chili powder.

  • 5
    Bring to a boil.  Cover, reduce heat, and simmer 10–20 minutes to blend flavors.

  • 6
    Serve immediately.

Tip: Delicious with rice or a side of Good-for-You Cornbread.

 

 Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium.  Rinsing can help further reduce the sodium level.

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.