Print Recipe
Three-Bean Chili - Delicious Decisions
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Prep Time :
5 min
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Cook Time :
25 min
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Total Time :
30 min
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Servings
4
Ingredients
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28 oz. no-salt-added, diced, canned tomatoes (undrained) -
15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained) -
15.5 oz. canned, no-salt-added pinto beans (rinsed, drained) -
15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained) -
12 oz. light beer (or nonalcoholic) -
2 Tbsp. chili powder -
2 tsp. ground cumin -
1/4 tsp. salt -
1/2 cup fat-free, plain yogurt -
snipped, fresh parsley or cilantro, (optional)
Directions
Tip: Click on step to mark as complete.
-
In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls. -
Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.
Tip: Serving size 1 3/4 cups
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 411 | |
|---|---|---|
| Total Fat | 2.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.0 g | |
| Cholesterol | 1 mg | |
| Sodium | 264 mg | |
| Total Carbohydrate | 71 g | |
| Dietary Fiber | 16 g | |
| Sugars | 15 g | |
| Protein | 23 g | |
Dietary Exchanges
1 1/2 very lean meat, 4 starch, 2 vegetable
-
Prep Time :
5 min
-
Cook Time :
25 min
-
Total Time :
30 min
-
Servings
4
Ingredients
-
28 oz. no-salt-added, diced, canned tomatoes (undrained) -
15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained) -
15.5 oz. canned, no-salt-added pinto beans (rinsed, drained) -
15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained) -
12 oz. light beer (or nonalcoholic) -
2 Tbsp. chili powder -
2 tsp. ground cumin -
1/4 tsp. salt -
1/2 cup fat-free, plain yogurt -
snipped, fresh parsley or cilantro, (optional)
Directions
Tip: Click on step to mark as complete.
-
In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls. -
Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.
Tip: Serving size 1 3/4 cups
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