Originally posted January 2011
Today called for chili, but I had zippy time, nothing defrosted and no desire to chop anything. So I hit the pantry.
Keeping cans of beans in stock is a must for me. I also have bags of dry beans but to be honest, I rarely plan anything that far in advance to soak the beans overnight. Instead, I buy cans when they go on sale or stock up from my local Aldi‘s. Stored this way they are still a super cheap protein source. Plus most of the extra sodium from the canning process is reduced by draining and rinsing.
One of my goals with this site is to show people they can make good-for-your food fast. Yes adding fresh vegetables to this would be better but sometimes when you come home from work you don’t want to deal. Sometimes a week or two goes by before you have a chance to hit the grocery store. That’s when meals like this come in handy. Plus they freeze well, fill you up and, I’m not afraid to say it… taste good!
Quick 3-Bean Chili
Yield 7 servings
A 3-Bean Chili using ingredients straight from your pantry. It's fast, easy and super high in fiber! It's great topped with cheese and cilantro.
- 1 15oz can diced tomatoes with green chiles
- 1 6oz can of tomato paste + 1 6oz can of water
- 1 15 oz can of black beans drained and rinsed
- 1 15 oz can of kidney beans drained and rinsed
- 1 15 oz can of garbanzo beans drained and rinsed
- 1 15 oz can of whole kernel corn with liquids
- 2 tbsp chili powder
- 1 tbsp dried cumin
- 1 tbsp garlic powder
- 1 tbsp onion powder
- Kosher Salt and Pepper to taste
In a large pot (make sure it’s big enough to hold all the ingredients) add tomatoes, paste, and water. Heat over medium-high and stir until all combined. Add the beans, corn (with liquid) and spices. Stir and bring to a boil then simmer for about 20 minutes.
- Eat it straight up, put it over brown rice, bulgur, spaghetti squash, or baby spinach. I ate it over spinach leaves with some fancy shredded Mexican cheese and dried cilantro on top.
Serving Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 2 g
Total Carbohydrates 40 g
Dietary Fiber 9 g
Sugars 6 g
Protein 9 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.