EASY THREE BEAN CHILI RECIPE (VEGAN)

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 tablespoon olive oil

1 large onion, diced

3 cloves garlic, minced (or 1 1/2 tsp garlic powder)

1 bell pepper, diced

2 jalapenos, seeds removed and diced (a few seeds ok for extra heat)

3 tablespoons chili powder

1 teaspoon chipotle powder = 1tsp paprika + 1/4tsp cayenne

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) kidney beans, drained and rinsed

1 can (15 oz) pinto beans, drained and rinsed

1 can (28oz) diced tomatoes, with juices

1 tablespoon cocoa powder or small piece of dark chocolate (about 1/2 oz.), optional

2 cups water or vegetable broth, + more if needed

mineral salt & pepper, to taste

green onions, sliced

cashew sour cream

lime wedges

手順

Saute: In large pot heat olive oil over medium heat, saute onion for 7 minutes, or until tender and translucent. Add the garlic, bell pepper, jalapeno, chili and chipotle powder, cook for 1 minute, or until fragrant.

Simmer: Add the beans, tomatoes, chocolate, and liquids, bring to boil, reduce heat, cover askew, and simmer for 15 – 20 minutes or so, stirring occasionally. Add more water as needed. Taste for flavor, season with salt and pepper, and add anything else you feel it needs.

Serve with the sliced green onions, cashew sour cream and vegan sweet chia cornbread or jalapeno cornbread muffins.

Serves 4

Store

Leftovers can be kept, covered, in the refrigerator for 5 – 6 days. To keep longer, freeze in freezer safe containers for up to 2 – 3 months.

栄養

• カロリー: 392
• 脂肪総量: 5.9 g
• 飽和脂肪: 1 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 1813.8 mg
• 炭水化物総量: 68 g
• 食物繊維: 29.1 g
• 糖質総量: 8.2 g
• タンパク質: 22.4 g