Craig's Three Bean Chili Recipe

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Ingredients:

Serving

1 medium onion, chopped
2 garlic cloves, minced
2 tbsp vegetable oil
2 tbsp chili powder
1 1/2 tsp cumin
1/2 tsp cayenne
28 oz diced tomatoes
1/3 cup barbecue sauce (optional)
19 oz kidney beans
19 oz black beans
19 oz chickpeas
12 oz corn
1 dash salt
1 dash tabasco sauce

Directions:

Saute the onion and garlic in oil until the onion becomes translucent, or about 5 minutes.
Add chili powder, cumin and cayenne and cook for about a minute, being careful not to let the spices burn.
Add diced tomatoes and barbeque sauce (if using) and bring to a boil.
Add the cans of beans and corn.
Cover and simmer for about 40 minutes, adding salt and tabasco sauce to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	639.95 Kcal (2679 kJ)
Calories from fat	105.69 Kcal
		% Daily Value*
Total Fat	11.74g	18%
Cholesterol	2.69mg	1%
Sodium	233.87mg	10%
Potassium	2291.78mg	49%
Total Carbs	102.43g	34%
Sugars	17.62g	70%
Dietary Fiber	21.63g	87%
Protein	33.89g	68%
Vitamin C	18.3mg	31%
Iron	9.2mg	51%
Calcium	151.5mg	15%

Amount Per 100 g
Calories	170.19 Kcal (713 kJ)
Calories from fat	28.11 Kcal
		% Daily Value*
Total Fat	3.12g	18%
Cholesterol	0.72mg	1%
Sodium	62.19mg	10%
Potassium	609.47mg	49%
Total Carbs	27.24g	34%
Sugars	4.68g	70%
Dietary Fiber	5.75g	87%
Protein	9.01g	68%
Vitamin C	4.9mg	31%
Iron	2.5mg	51%
Calcium	40.3mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

13

Points
16

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
high fiber

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