Three Bean Chili Recipes

Three Bean Chili Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

This multicolor chili takes just thirty minutes to prepare. It’s chock-full of fiber, which enhances
immune function and rids the body of excess circulating hormones and carcinogens, thus lowering
cancer risk. Serve it with brown rice or warmed tortillas and a green salad.

2 cups water
1 large onion, diced
1 teaspoon whole cumin seeds
1 green bell pepper, diced
6 garlic cloves, minced or pressed
1 cup crushed tomatoes or tomato sauce
2 tablespoons chili powder
11⁄2 cups cooked or canned black beans, rinsed and drained
11⁄2 cups cooked or canned great northern beans, rinsed and drained
11⁄2 cups cooked or canned red beans, rinsed and drained
11⁄2 cups bean cooking liquid, vegetable broth, or water



1. Heat 1⁄2 cup of the water in a large soup pot. Add the onion and
cumin seeds and cook over high heat, stirring often, for 3 to 5 minutes,
or until the onion is soft. Add a small amount of additional
water if the onion begins to stick.

2. Stir in the bell pepper, garlic, and 1⁄2 cup of the remaining water.
Lower the heat to medium and cook for 3 minutes, stirring occasionally.
Add the tomatoes, chili powder, and remaining 1 cup of
water. Cover and simmer for 5 minutes.

3. Add all of the beans and the bean cooking liquid. Cover loosely and
simmer for 15 minutes.

4. Stored in a covered container in the refrigerator, leftover Three Bean
Chili will keep for up to 3 days.


PER SERVING: 174 calories; 1 g fat; 0.2 g saturated fat; 5.1% calories from fat; 0 mg cholesterol;
10.8 g protein; 32.5 g carbohydrate; 3.7 g sugar; 8.3 g fiber; 395 mg sodium; 96 mg calcium; 3.9
mg iron; 16.8 mg vitamin C; 328 mcg beta-carotene; 1.3 mg vitamin E