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This is a quick and easy recipe to make. Unlike meat chili, which is simmered all day, this vegetarian chili can be ready within half an hour of arriving home from work. Legumes provide a wonderful storehouse of protein without providing the extra fat and cholesterol of meat. They are an excellent source of B vitamins and fiber.
Regular canned beans can be used in this recipe. However, when using regular canned beans the sodium level for the whole recipe is about 6000 mg or about 670 mg of sodium per cup serving. Draining the liquid from the regular canned vegetables and rinsing the beans will reduce the sodium by about 9%. This means the sodium content is about 600 mg per cup serving using rinsed and drained beans.
You will need:
2 tablespoons extra-virgin olive oil
1 medium onion, diced
4 garlic cloves, roughly chopped
1 ½ teaspoons ground cumin
1 teaspoon chili powder
Salt (small amount to taste)
Ground pepper
¾ cup tomato paste
1 1/2 cups water
1 can (15.5 ounces) black beans, drained (salt free)
1 can (15.5 ounces) pinto beans, drained (salt free)
1 can (15.5 ounces) kidney beans, drained (salt free)
1 can (14.5 ounces diced tomatoes with green chilies
1 can (14.5 ounces) diced tomatoes (salt free)
Makes about 9 cups