hearty three bean chili beans and grains

Author of this recipe: Raymond Westveer

"Warm up with this hearty three-bean chili packed with beans, grains, and bold flavors. A protein-rich, comforting meal perfect for any season!"

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Ingredients

• Here’s a list of all ingredients for a **hearty three-bean chili with grains**, formatted with SEO-friendly keywords for better visibility:
• - **1 can (15 oz) kidney beans** (drained and rinsed) - *high-protein, fiber-rich beans*
• - **1 can (15 oz) black beans** (drained and rinsed) - *antioxidant-packed, hearty beans*
• - **1 can (15 oz) pinto beans** (drained and rinsed) - *creamy texture, plant-based protein*
• - **1 cup cooked quinoa or brown rice** - *whole grain, gluten-free, nutrient-dense*
• - **1 medium onion** (diced) - *flavor base, aromatic vegetable*
• - **3 garlic cloves** (minced) - *immune-boosting, savory flavor*
• - **1 bell pepper** (diced) - *colorful, vitamin-rich vegetable*
• - **1 can (15 oz) diced tomatoes** - *juicy, tangy base*
• - **1 can (6 oz) tomato paste** - *thick, rich tomato flavor*
• - **2 cups vegetable broth** - *low-sodium, flavorful liquid base*
• - **1 tbsp olive oil** - *heart-healthy fat for sautéing*
• - **1 tbsp chili powder** - *spicy, smoky seasoning*
• - **1 tsp ground cumin** - *earthy, warm spice*
• - **1 tsp smoked paprika** - *deep, smoky flavor*
• - **1/2 tsp cayenne pepper** (optional) - *spicy kick*
• - **1 tsp dried oregano** - *herbal, aromatic seasoning*
• - **1/2 tsp black pepper** - *bold, peppery flavor*
• - **1/2 tsp sea salt** (or to taste) - *enhances flavors*
• - **1 cup frozen corn kernels** - *sweet, crunchy addition*
• - **1 jalapeño** (diced, optional) - *spicy, fresh chili flavor*
• - **Fresh cilantro** (for garnish) - *bright, herbaceous finish*
• - **Lime wedges** (for serving) - *zesty, citrusy touch*
• This **hearty three-bean chili with grains** is a **protein-packed, plant-based meal** perfect for **meal prep, cozy dinners, or healthy comfort food**. It’s **gluten-free, vegan-friendly, and loaded with fiber** for a satisfying dish.

Steps

1. # How to Make Hearty Three-Bean Chili with Beans and Grains
3. This **hearty three-bean chili with beans and grains** is a **nutritious, protein-packed meal** perfect for cozy dinners or meal prep. Packed with **fiber-rich beans**, wholesome grains, and bold flavors, this recipe is a crowd-pleaser. Follow these detailed steps to create a **delicious, plant-based chili** that’s both satisfying and easy to make.
5. ---
7. ## Ingredients for Three-Bean Chili with Grains
8. - **1 cup** mixed grains (quinoa, bulgur, or brown rice)
9. - **1 can** (15 oz) black beans, drained and rinsed
10. - **1 can** (15 oz) kidney beans, drained and rinsed
11. - **1 can** (15 oz) pinto beans, drained and rinsed
12. - **1 can** (15 oz) diced tomatoes
13. - **1 cup** vegetable broth
14. - **1 medium** onion, diced
15. - **3 cloves** garlic, minced
16. - **1 bell pepper**, diced
17. - **2 tbsp** olive oil
18. - **2 tbsp** chili powder
19. - **1 tsp** cumin
20. - **1 tsp** smoked paprika
21. - **1/2 tsp** cayenne pepper (optional for heat)
22. - Salt and pepper to taste
23. - Fresh cilantro or green onions for garnish
25. ---
27. ## Step-by-Step Instructions
29. ### 1. **Cook the Grains**
30. - Rinse the grains under cold water.
31. - In a medium pot, combine 1 cup of grains with 2 cups of water or vegetable broth.
32. - Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes (or according to package instructions).
33. - Once cooked, fluff with a fork and set aside.
35. ### 2. **Sauté the Vegetables**
36. - Heat olive oil in a large pot or Dutch oven over medium heat.
37. - Add diced onions and cook for 3-4 minutes until softened.
38. - Stir in minced garlic and diced bell pepper, cooking for another 2-3 minutes.
40. ### 3. **Add Spices and Beans**
41. - Sprinkle chili powder, cumin, smoked paprika, and cayenne pepper over the vegetables. Stir to coat evenly.
42. - Add the drained and rinsed black beans, kidney beans, and pinto beans to the pot.
43. - Pour in the diced tomatoes and vegetable broth. Stir well to combine.
45. ### 4. **Simmer the Chili**
46. - Bring the mixture to a gentle boil, then reduce heat to low.
47. - Cover and let simmer for 20-25 minutes, stirring occasionally. This allows the flavors to meld together.
49. ### 5. **Combine with Grains**
50. - Once the chili is thick and flavorful, stir in the cooked grains.
51. - Mix well and let it heat through for 5 minutes.
53. ### 6. **Serve and Garnish**
54. - Ladle the hearty three-bean chili into bowls.
55. - Garnish with fresh cilantro or green onions for a burst of freshness.
56. - Serve with avocado slices, lime wedges, or a dollop of vegan sour cream if desired.
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60. ## Tips for the Best Three-Bean Chili
61. - **Customize the Heat**: Adjust the cayenne pepper or add jalapeños for extra spice.
62. - **Meal Prep Friendly**: This chili stores well in the fridge for up to 5 days or in the freezer for 3 months.
63. - **Boost Nutrition**: Add spinach, kale, or sweet potatoes for extra vitamins.
65. ---
67. This **hearty three-bean chili with beans and grains** is a **healthy, filling meal** that’s perfect for any occasion. Whether you’re cooking for a family dinner or prepping meals for the week, this recipe is sure to become a staple in your kitchen. Enjoy the rich flavors and wholesome ingredients in every bite!

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