Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Molasses | 1 tbsp (20g) | 58 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cans (30 oz ) red kidney beans
- 1 can (15 oz) black beans
- 1 can (15 oz) navy beans
- 1 can corn kernels
- 1 can (6 oz) tomato paste
- 1 medium tomato , chopped (canned diced tomato works too)
- 2 fresh jalapeños (or your favorite chili pepper works too; more if you like it really hot)
- 1 green bell pepper , chopped
- 1 red or yellow bell pepper, chopped
- 2 medium onions , chopped
- 4 medium cloves of garlic , chopped or crushed
- 10 ml chili powder
- 1 large pinch salt (optional)
- pinch of oregano
- 10 ml olive oil (or any other kind of vegetable oil)
- 50 ml molasses
- Chili garlic sauce (optional)
Directions
In a large pot, heat the olive oil with a few drops of water. When the water starts sizzling, add the onions and garlic. Stir until the onions are soft (optionally until they are slightly brown).
Add the chili peppers and fry for a few more seconds. Add the tomato paste and tomato, and the chili powder, salt, and oregano. Stir a few times then let boil and simmer .
Rinse the beans well and add them to the simmering vegetables. Drain the corn and add to the chili. Add the molasses.
Taste the chili; if it needs more seasoning, add it now (perhaps with the exception of salt, as people can add this at the table). It is probably better not to add more jalapeños at this point, but if the chili is not spicy enough, some chili sauce or chili garlic sauce can be added.
Let the pot simmer, covered, for at least 30 minutes—longer will distribute the flavor better. If the chili is too thick, add a little water; if it's too thin, uncover the pot to let water evaporate.
Add the bell peppers, stir, and simmer for a minute or two (peppers should stay crunchy).
Serve with bread ; Keeps well, perhaps even better the second day.