5-Bean Extreme Chili Recipe

By Kimberly Greene, Dietetic Intern

Kimberly Greene Intern

Looking to spice things up tonight? This amazing chili recipe won’t disappoint. It uses five different kinds of beans, peppers, corn, and sweet potato, as well as some ingredients that may surprise you. The beans provide a great source of lean protein and fiber, which will help keep you satisfied and energized throughout the day; while the addition of brightly-colored vegetables add in plenty of vitamins and minerals. Compared to its meat counterpart, this vegetarian chili provides almost no saturated fat or cholesterol. The highlight however, is the addition of chipotle peppers, low-sodium soy sauce, and unsweetened cocoa powder, which add complexity and depth of flavor to the dish.

This recipe is extremely versatile, easy to make, and convenient. One can conceivably substitute any type of bean or vegetable they desire, as well as add another source of lean protein such as tofu or chicken. Complete this meal by serving the chili alongside 100% whole-wheat cornbread or brown rice. The level of spice can also be adjusted to one’s taste. This is a great “one pot” dish and can be left on the stove to simmer for several hours. For an additional bonus, a large batch made at the beginning of the week can easily provide meals for several days after or be frozen for later use. Instead of cheese, top this chili with a dollop of Chipotle Greek Yogurt Dip (see below) for an extra sweet and spicy kick!

 

5-Bean Extreme Chili

  • 1 tsp canola oil
  • 1 medium large onion, diced
  • 3 cloves garlic, minced
  • 1 small sweet potato, diced into small chunks
  • 2 cups frozen mixed peppers
  • 1 cup frozen corn
  • 1 chipotle pepper in adobo sauce
  • 2 Tbsp chili powder
  • 1 Tsp cumin
  • 2 tsp oregeno
  • 1 tsp coriander
  • 1 can each of low-sodium garbanzo, kidney, black, pinto, cannellini beans
  • 1 28 oz can crushed tomatoes
  • 3 tbsp tomato paste
  • 4 cups water
  • 2 tbsp cocoa powder
  • 1 tbsp soy sauce

1. In a large pot, heat the canola oil over medium-high heat. Add the onion, garlic, and sweet potato and sauté for about 10 minutes. Mix in the frozen mixed peppers and corn and let cook for another few minutes.

2. While the vegetables are cooking, drain and rinse the garbanzo beans. In a bowl, use a potato masher or fork to roughly mash the garbanzo beans (Alternatively, use a blender or food processer to roughly chop them). Set aside. Drain and rinse the other cans of beans and set aside.

3. Add the chipotle pepper, chili powder, cumin, oregano, and coriander to the vegetables in the pot, stirring until fragrant, about 1 minute. Add all of the beans, crushed tomatoes, tomato paste, water, cocoa powder, and soy sauce. Bring to a boil, and then simmer for at least 20 minutes, and up to several hours to help develop a deeper flavor.

Chipotle Yogurt Dip

  • 1/4 cup non-fat Greek yogurt
  • 1/2 to 1 chipotle pepper, seeds removed, finely minced
  • 1/2-1 teaspoon adobo sauce (from chipotle peppers)
  • 1 teaspoon honey
  • a dash of salt

Mix all ingredients in a bowl. Serve on top of chili.

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