Mighty Meatless Four Bean Chili
This thick and fragrant chili suggested by longtime Scramble member Diana Molavi is sure to please. The variety of beans and spices make this recipe a nutrition superstar, and the flavor can’t be beat either. Scramble recipe tester Debbie Falkow said, “Since I always have beans in the pantry, this recipe would certainly make a good "go-to" meal for a cold night. It was hearty and satisfying, delicious and quick.”
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 yellow onion diced
- 3 Tbsp. chili powder
- 1 tsp. garlic powder
- 1 tsp. dried oregano
- 1 tsp. dried basil
- 1 tsp. ground cumin
- 28 oz. crushed tomatoes with their liquid
- 58 - 60 oz. assorted canned low-salt beans (kidney, cannellini, pinto, and black) drained and rinsed
- 1 Tbsp. brown sugar optional
- 1 cup low fat sour cream or plain Greek yogurt (or use any variety) for serving (optional)
- 1 cup shredded Cheddar cheese for serving (optional)
Instructions
- Heat a large heavy skillet or Dutch oven over medium heat, add the oil, and when it is hot, add the onions. Sauté them, stirring occasionally, until they are tender, about 5 minutes.
- When they are almost done, stir in the spices.
- Add the tomatoes, 1 cup of water (swish the water in the tomato can first to pick up some of their flavor), beans, and sugar (optional), bring it to a low boil, and cover and simmer it for 20 – 30 minutes, stirring occasionally.
- Season the chili with salt, to taste, and serve it immediately with the sour cream and/or Cheddar cheese, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions
- Omit the oil, and omit the water if you like a thicker chili. Combine all other ingredients except the sour cream and cheese in the slow cooker and cook on low for 8 - 10 hours or on high for 4 - 5 hours. Serve as directed. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion, combine the spices, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the chili.
Scramble Flavor Booster: Add 1/4 tsp. of cayenne pepper to the chili and/or serve it with hot pepper sauce, such as Tabasco.
Tip: Cumin, best known for adding depth to Mexican and Indian cuisine, has a distinctive nutty, peppery flavor. It is an excellent source of iron and has been found to be beneficial for digestion.
Nutritional Information Per Serving (% based upon daily values): Calories 313, Total Fat: 11g, 16.5%; Saturated Fat: 5g, 24.5%; Cholesterol: 25mg, 8.5%; Sodium: 314mg, 13%; Total Carbohydrate: 43g, 14%; Dietary Fiber: 13g, 50.5%; Sugar: 6g; Protein: 16g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Tried this recipe?Let us know how it was!
Emily Smith
Thursday 20th of April 2023
Love you Jess, you are such a love. Made this from the annoying inlaws and they loved it. Thanks for letting me get paid to stay with my husand this month. I made this on a warm spring day and it was lovely with a glass of wine. Actually, a bottle of wine ;)
Sally John
Thursday 20th of April 2023
I loved this recipe, made me crave it all week resulting in me making it 8 times.