On cold days we want warm and delicious meals, and this Thre Bean Chili recipe is the perfect choice for an autumn culinary treat.
In addition to classic spices used to make chili, such as cumin and chili powder, it includes other ingredients that give it an extra flavor, such as ginger and harissa – Moroccan hot pepper paste.
Three Bean Chili is a relatively simple dish that can be cooked with ingredients accessible to anyone. Popular in Tex-Mex cuisine, it is an explosion of flavors and an excellent protein intake. Even in the vegetable version, it retains its unique taste, and proteins are also present in large numbers. This makes the Chili vegan recipe flexible and accessible to many types of diets.
Although you can enjoy it as such, it is a very versatile dish and can be the basis of other delicious meals. It can be prepared in advance and frozen so that it will be very easy for you to quickly prepare lunch or dinner. You can eat it in combination with baked potatoes, whole-wheat pasta, or mashed avocado.
Nutrients in this recipe
Black beans are rightly considered a miracle food for health and figure. Research has shown that beans have high iron content, contribute to increased immunity, increase burns in the body and lead to lower cholesterol.
Cooked as simply as possible, boiled or steamed, because it retains all its nutrients and phenolic content, black beans are not only a real pleasure for the taste buds or stomach but also bring real health benefits.
Black beans are very rich in antioxidants, their black color being due to a substance called anthocyanin. This is a flavonoid, which is also found in fruits and vegetables such as blueberries, currants, or red cabbage, considered true food wonders for the health and proper functioning of the human body.
Potatoes are especially associated with fried, harmful, and fattening foods, and for centuries they had an even worse reputation than this: they were considered poisonous. At the same time, they are one of the most consumed foods in the world. But on closer inspection, this vegetable turned out to be very healthy, rich in vitamin C, potassium, magnesium, fiber, and even antioxidants. They contain fiber, potassium, vitamin C, vitamin B6, calcium, and magnesium. All these substances balance blood pressure, lower the total value of cholesterol in the blood, maintain the health of blood vessels and prevent the formation of clots.
Jalapeno peppers – if you make a constant effort to eat healthier, it would be good to make a habit of eating hot peppers, especially jalapenos. They come bundled with a lot of benefits. If you do not have a problem with spicy food, you can consider yourself lucky. You have a lot to gain in terms of health if you put hot peppers in your diet. Jalapenos, hot green peppers, a slight bulging at the base have come to be considered a superfood. And that is thanks to the active ingredient inside, called capsaicin.
The inclusion of spinach in the daily diet brings many benefits to the body – it protects the eyes, reduces oxidative stress and blood pressure, being indicated in many common diseases. Most carbohydrates in spinach are, in fact, insoluble fibers that support the digestive system, prevent constipation, and maintain a feeling of satiety.
Cumin has some vital antioxidant active substances in its composition, the essential being curcumin (curcumin). Antioxidants fight free radicals that damage cell membranes, damage cellular DNA, and even lead to complete cell destruction.
Three Bean Chili
- a large saucepan
- a rubber spatula
- 1 large onion
- 3 medium white potatoes
- 1 medium red bell pepper
- 4 garlic cloves
- 2 cups of fresh spinach
- 1 jalapeno pepper
- 2 chili peppers
- 1 tablespoon of extra-virgin olive oil
- 2 cups dry black beans (soaked overnight in water) or 15 ounces can of black beans
- 2 cups dry kidney beans (soaked overnight in water) or 15 ounces can of kidney beans
- 1 cup dry pinto beans (soaked overnight in water) or 15 ounces can of pinto beans
- 1 can of diced tomatoes
- 2 or 3 teaspoons of chili powder
- 2 teaspoons of dried oregano
- 1/2 teaspoon harissa
- 1/2 teaspoon of cumin
- a pinch of ground ginger
- a pinch of sea salt
- 1/4 teaspoon of ground black pepper
- 1/2 cup of sweet corn
- 1/4 cup freshly chopped parsley
- Peel and dice the onion, potatoes, and red bell pepper into small cubes.
- Peel and mince the garlic cloves and finely slice the jalapeno and chili peppers. Finely chop spinach as well.
- Heat the olive oil in a large saucepan on low-medium heat.
- Add in the minced garlic cloves and sliced hot peppers. Cook while stirring for about 1 minute.
- Add in the diced onions. Cook for about 5 minutes while stirring occasionally.
- Add in the diced potatoes and red bell pepper. Stir and cook for about 10 to 15 minutes. You might have to add some water to prevent potatoes from sticking.
- If using canned beans, drain and rinse them very well, before proceeding to the next step.
- Add in the three types of beans and the diced tomatoes. Add all the spices and mix to combine. Cover with a lid and leave to simmer for about 10 minutes.
- Add in the spinach and corn. Stir them in and turn off the heat. Leave everything under a cover for 3 more minutes.
- Serve warm with a sprinkle of freshly chopped parsley!