Recipe: Hearty 3-Bean Chili

Ingredients

• 1 tbsp Canola Oil (for sautéing vegetables)
• 1 cup Celery (diced, about 2 stalks)
• 0.5 cup Green Bell Pepper (diced)
• 1 cup Carrots (diced, about 2 medium carrots)
• 0.5 small Jalapeño (minced, seeds removed for less heat)
• 1 tbsp Garlic (minced, about 3 cloves)
• 1 cup Dried Lentils (brown or green lentils, rinsed)
• 1 tsp Ground Cumin
• 2 tbsp Chili Powder
• 1 tbsp Unsweetened Cocoa Powder
• 1 tsp Paprika (smoked or sweet)
• 1 tsp Salt
• 0.5 tsp Ground Black Pepper
• 3.5 cups Vegetable Broth (low‑sodium)
• 1 can Black Beans (15 oz, drained and rinsed)
• 1 can Kidney Beans (15 oz, drained and rinsed)
• 1 can Roasted Tomatoes (14.5 oz, diced)

Instructions

1. Prepare Vegetables

   Dice the celery, green bell pepper, and carrots into 1/4‑inch pieces. Mince the jalapeño (remove seeds if you prefer less heat) and garlic.

   Time: PT10M

2. Sauté Vegetables and Toast Spices

   Heat 1 tbsp canola oil in the large pot over medium heat. Add the diced vegetables and sauté for about 5 minutes until they begin to soften. Sprinkle in cumin, chili powder, cocoa powder, paprika, salt, and pepper; stir constantly and toast for 2 minutes until fragrant.

   Time: PT7M

   Temperature: medium heat

3. Add Lentils and Broth

   Stir in the rinsed lentils, then pour in the vegetable broth. Increase heat to medium‑high and bring the mixture to a gentle boil.

   Time: PT5M

   Temperature: medium‑high heat

4. Incorporate Beans and Tomatoes

   Add the drained black beans, kidney beans, and canned roasted tomatoes to the pot. Stir to combine.

   Time: PT2M

5. Simmer the Chili

   Reduce heat to low, cover partially, and let the chili simmer for 30 minutes, stirring occasionally. The lentils should be tender and the flavors melded.

   Time: PT30M

   Temperature: low simmer

6. Finish and Serve

   Turn off the heat, give the chili a final stir, and adjust salt or pepper to taste. Ladle into bowls and garnish with optional toppings such as cilantro, avocado, or a squeeze of lime.

   Time: PT3M

Nutrition Facts

Calories

320

Protein

18 g

Carbohydrates

45 g

Fat

5 g

Fiber

12 g