Spicy 3-Bean Chilli

Spicy 3-Bean Chilli


• 2 tablespoons extra-virgin olive oil (for Diabetes Undone use only one tablespoon)

• 2 cups onion, chopped

• 4 cloves garlic, minced

• 1 red bell pepper, chopped

• 2 tablespoons chili powder (reduce for a less spicy chili)

• 2 teaspoons dried oregano

• 1½ teaspoons ground cumin

• ½ teaspoon cayenne pepper

• 1 (15-ounce) can black beans, drained and ½ cup liquid reserved

• 1 (15-ounce) can kidney beans, drained and rinsed

• 1 (15-ounce) can chickpeas, drained and rinsed

• 1 (15-ounce) can fire-roasted tomato sauce

• salt, to taste

• 2 tablespoons cilantro, chopped (optional)


• Heat olive oil in a large pot over medium-high heat and add the onions, garlic, and bell peppers. Sauté until the onions are translucent and soft, about 10 minutes.

• Add the seasonings (chili powder, oregano, cumin, and cayenne) and stir for 2 minutes.

• Then, add the tomato sauce, beans, and ½ cup of reserved black bean liquid. Bring the chili to a boil, stirring occasionally.

• When the chili has reached a boil, reduce the heat to medium low and simmer until flavors blend and thicken to your liking, at least 15 minutes.

• Season to taste with salt to taste, then top with chopped cilantro, if desired.

Ready in about 45 minutes

Makes 6-8 servings

Credits: Adventist Review, 12 January 2018


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