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
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