Three Bean Chili Recipe - Laura Vitale - Laura in the Kitchen Episode 978

Ingredients

• 15 oz Chickpeas (canned, drained and rinsed)
• 15 oz Black Beans (canned, drained and rinsed)
• 15 oz Kidney Beans (canned, drained and rinsed)
• 1 cup Sweet Corn (frozen or canned, drained)
• 1 large Carrot (peeled and diced)
• 1 medium Onion (diced)
• 2 whole Poblano Pepper (stem removed, sliced into strips)
• 2 whole Red Bell Pepper (seeded and diced)
• 28 oz Diced Tomatoes with Peppers and Oregano (canned, include juices)
• 0.25 cup Tomato Paste (about 4 tbsp, from a 6‑oz tube)
• 2 tbsp Olive Oil (light olive oil or neutral vegetable oil)
• 3 cloves Garlic (minced)
• 0.5 cup Beer or Wine (optional, adds depth)
• 2 cup Vegetable Broth (low‑sodium)
• 2 tbsp Chili Powder
• 1 tbsp Ground Cumin
• 1 tbsp Paprika
• 1 tsp Dried Oregano
• 1 tsp Brown Sugar
• to taste Salt
• to taste Black Pepper (freshly ground)

Instructions

1. Prep the Vegetables

   Dice the onion and red bell peppers, slice the poblano peppers into strips, dice the carrot, and mince the garlic.

   Time: PT10M

2. Sauté Aromatics

   Heat 2 tbsp olive oil in a large pot over medium heat. Add the onion, red bell peppers, poblano strips, and carrot. Sprinkle with a pinch of salt and a couple of turns of black pepper. Cook, stirring occasionally, for 7–10 minutes until the vegetables are softened and lightly browned.

   Time: PT10M

3. Add Garlic

   Add the minced garlic to the pot and sauté for about 30 seconds, just until fragrant.

   Time: PT30S

4. Deglaze (Optional)

   Pour in ½ cup beer or wine, stirring to loosen any browned bits stuck to the bottom of the pot. Let it reduce for 2 minutes.

   Time: PT2M

5. Build the Flavor Base

   Stir in ¼ cup tomato paste, 2 tbsp chili powder, 1 tbsp ground cumin, 1 tbsp paprika, 1 tsp dried oregano, and 1 tsp brown sugar. Cook, stirring constantly, for 2 minutes to toast the spices.

   Time: PT2M

6. Add Remaining Ingredients

   Add the drained chickpeas, black beans, kidney beans, corn, canned diced tomatoes (with juices), and 2 cups vegetable broth. Stir well to combine.

   Time: PT2M

7. Simmer the Chili

   Bring the mixture to a gentle boil, then reduce heat to low, cover, and let simmer for 1 hour and 30 minutes, stirring occasionally.

   Time: PT1H30M

8. Final Seasoning

   Taste the chili and adjust with additional salt and pepper as needed.

   Time: PT5M

9. Serve

   Ladle the hot chili into bowls. Top with fresh cilantro, sour cream, shredded cheese, salsa, lime wedges, or serve alongside cornbread muffins if desired.

   Time: PT5M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

40 g

Fat

4 g

Fiber

9 g