This gluten- and dairy-free chili is filled with protein and fiber from the beans, and plenty of antioxidants from the vegetables, herbs, and spices. Enjoy this muscle-building healthy comfort food while the weather is still cold outside.
Skill level: Beginner
Start to finish: 1 hour, 15 minutes
Prep: 15 minutes
Cook: 1 hour
- 1 tablespoon olive oil
- 4 garlic cloves, minced (about 1 tablespoon)
- 1 cup chopped yellow onions
- 3 medium bell peppers, seeded and diced (about 3 cups; use variety of colors if available)
- 1 jalapeno pepper, seeded and diced (add some seeds for spice)
- 1 tablespoon ground cumin
- 2 tablespoons chili powder
- ¼ teaspoon cayenne pepper
- 1 teaspoon dried oregano
- 1 (26-28 ounce) can crushed tomatoes (preferably no-salt added)
- 1 (26-28 ounce) can chopped or diced tomatoes (preferably no-salt added)
- 3 cups vegetable cooking stock (I like Progresso)
- 3 cups water
- 1 (15-ounce) can no-salt added kidney beans, drained and rinsed
- 1 (15-ounce) can no-salt added navy beans, drained and rinsed
- 1 (15-ounce) can no-salt added black beans, drained and rinsed
- 2 cups fresh or frozen corn kernels
- 2 teaspoons apple cider vinegar
- 1 tablespoon maple syrup
- ½ teaspoon Kosher salt
- Freshly ground black pepper to taste
1. Heat the oil in a large soup pot over medium-high heat. Add the garlic, onion, and peppers and saute until softened, about 3 to 4 minutes. Add the cumin, chili powder, cayenne, and oregano and cook, stirring, for 30 seconds to 1 minute.
2. Stir in the crushed tomatoes, chopped tomatoes, cooking stock, and water and bring to a boil. Reduce heat to medium-low, cover, and cook, stirring from time to time, for 30 minutes.
3. Stir in the beans, corn, apple cider vinegar, and maple syrup, and continue cooking uncovered for 30 to 45 minutes more until the chili is nicely thickened. Season with salt and pepper and serve.
Nutrition Information (per serving)
Calories: 401; Total Fat: 5 grams; Saturated Fat: 1 gram; Protein: 17 grams; Carbohydrates: 73 grams; Sugar: 11 grams; Fiber: 17 grams; Cholesterol: 0 milligrams; Sodium: 478 milligrams
Recipe and photo by Jessica Fishman Levinson, M.S., R.D.N., C.D.N. of Nutritioulicious.