Of which 9.6 g sugars and 1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (three beans) · Iron (black beans)
Allergens none
Three-bean chili
Black, red kidney and white beans in a hearty chili with smoked paprika.
Ingredients
- 260 g (9 oz) cooked black beans, drained
- 260 g (9 oz) cooked red kidney beans, drained
- 260 g (9 oz) cooked white beans, drained
- 400 g (14 oz) canned peeled tomatoes, crushed
- 1 large chopped onion (150 g / 5½ oz)
- 1 red bell pepper, diced (150 g / 5½ oz)
- 3 cloves garlic, minced (15 g / ½ oz)
- 2 tbsp olive oil (20 g / ¾ oz)
- 100 g (3½ oz) cooked corn
- 1 tbsp smoked paprika (6 g)
- 1 tsp ground cumin (3 g)
- chili flakes, salt and pepper, to taste
Method
- Heat the olive oil in a wide saucepan and sauté the onion and bell pepper over medium heat for 6 minutes, until softened.
- Add the garlic, smoked paprika and cumin, and cook for 1 minute, until fragrant.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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