#BaptistHealthy Recipe: Hearty 3-Bean Chili

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March 8, 2019


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Did you know that beans pack a mean protein punch, with the added bonus of natural fibers, antioxidants and phytonutrients? And that makes them the best plant-based protein.

Beans and legumes are loaded in protein, fiber, B vitamins, iron and potassium. Studies have shown that adding beans to your meals can help lower cholesterol levels, and help manage and better control blood sugar levels in people with diabetes. The best part is that they are the most inexpensive protein, which makes eating healthy very cost effective.

The lentils in this recipe give this chili a nice meaty taste and texture that make this dish a great alternative to a traditional meat chili. No one will miss a thing.

Tips:

  1. Beans provide an excellent source of protein.
  2. Add ½ cup of beans to your meals
  3. If you are plant-based, reach for getting 3 servings of beans per day
  4. ¼ cup of hummus counts as a serving of beans
  5. 1 cup of sweetpeas counts as a serving of beans
  6. Eating beans has shown to decrease total cholesterol.
  7. Use beans to replace meats in plant-based dishes
  8. 1 cup of beans can provides 15g protein

Ingredients:

1 tbsp non-GMO canola oil
1 cup celery, chopped
1 cup carrots, chopped
½ small green pepper, chopped
½ small jalapeño
1 tbsp garlic, minced
1 cup dried lentils
1 tbsp cocoa powder
2 tbsp chili powder
1 tsp cumin
1 tsp smoked paprika
1 tsp salt
½ tsp pepper
3 ½ cups of low sodium vegetable broth
1 can roasted tomatoes, crushed
1 can no salt added black beans
1 can no salt added kidney beans

 

Directions:

  1. Heat oil in large sauce pan or Dutch oven over medium heat. Add celery, green peppers, carrots, jalapeño, and garlic. Stir into oil. Allow to cook for 1 minute.
  1. Add lentils and all dried spices. Mix well, allow rub to toast up. Then add broth. Bring to a boil.
  1. Add tomatoes, black beans and kidney beans. Stir and bring back to a boil.
  1. Once boiling, reduce to a simmer, cover and cook for 30 minutes.
  1. Top with your choice of cheese or avocado.

Nutrition information (per 1 cup of chili) Calories 252, Fat 2g, Sat fat 0g, Carbohydrates 43g, Sodium 520 mg, Fiber 18g, Protein 15g.

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