Prep time: 90 minutes
- 1 can red kidney beans (drain and rinse beans well to remove salt)
- 1 can black beans (drain and rinse beans well to remove salt)
- 2 cans crushed tomatoes (use no salt added for lower sodium)
- 1 small can of tomato paste (use no salt added for lower sodium)
- 2 cloves garlic, diced
- 1 medium-sized onion, chopped
- 1 medium green bell pepper, chopped
- 1 medium red bell pepper, chopped
- 2 tbsp. olive oil or vegetable oil
- 1 tsp. chili powder
- 1/2 tsp. cayenne pepper
- 1 tsp. thyme
- 1/2 lb. ground beef (optional)
- Heat oil over medium-high heat in a large pan.
- Add garlic and onion and cook until the onion is translucent (more clear than white).
- Add peppers and sauté for a few minutes. Add crushed tomatoes, tomato paste, and spices.
- When mixture is bubbling, reduce heat to simmer and add beans. Cover and simmer for at least 60 minutes, stirring occasionally. The longer it simmers, the better it tastes.
Serves: 4 to 5
Serving size: 1 1/2 c.
Nutritional analysis (per serving):
16 g protein
7 g fat
56 g carbohydrate
11 g fiber
0 mg cholesterol
1255 mg sodium
186 mg calcium
4.5 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
If you want to make your chili with meat, begin by browning ground beef in a large pot. Drain the fat into a paper cup. Set the meat aside, and complete Steps 1 through 3. Add the meat during Step 4, as you add the beans.
Try substituting ground turkey for ground beef – it tastes very similar and has less fat.
After you’ve made the recipe once, experiment with different kinds of pepper – jalapeno is a favorite.
Experiment with the amounts of spices. The amounts listed here are recommendations – you can make your chili more or less spicy.
Be sure to freeze any leftover chili – some say it actually tastes even better after it’s been frozen!
Updated and reviewed by: Steven Dowshen, MD