Three Bean Chili - Goji Fitness

Three Bean Chili

Three Bean Chili

bean chili in white bowl

Three Bean Chili

Use canned beans to speed preparation. If using dry beans, soak them overnight and plan for 60 min cooking time or 22 min if using a pressure cooker.

  • Prep Time20 min
  • Cook Time25 min
  • Total Time45 min
  • Yield6 servings

Ingredients

For the Dish

  • 2 Tsp. cumin seeds
  • 2 Tbsp. olive oil
  • 1/2 cup yellow onion, chopped [120 ml]
  • 2 dried chilies
  • 4 garlic cloves, minced
  • 1/2 tsp. cayenne pepper
  • 1 can of organic tomatoes, diced
  • 1 1/2 cup of cooked pinto beans (1 15 oz. can) [360 ml]
  • 1/2 cup of garbanzo (chickpeas) beans cooked (1/2 a can) [120 ml]
  • 1/2 cup of cooked black beans [120 ml]
  • 1 can of tomato paste
  • 1 Tbsp. dried cilantro
  • Black pepper and Himalayan salt
  • Fresh cilantro to serve

Method

Preparing the dish

1

In a dry pot, cook the cumin seeds until medium toasted. Then transfer to a coffee grinder or mortar and powder the seeds.

2

Then saute the onions in the olive oil until transparent. Stir occasionally and add a little water to prevent burning, 1 to 2 Tbsp at a time.

3

Add the cumin powder, chilies, garlic, cayenne pepper and cook for a minute stirring.

4

Add the canned tomatoes, 2 cups of water, all the beans (drained if using canned beans), tomato paste, and dried cilantro. Use more water if using dry beans (enough to cover the beans 1 inch) and cook for 20 to 25 minutes (or longer if dry beans).

5

Season with salt and pepper and Serve with fresh cilantro.

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