Three-bean chili is an easy and wholesome meal to prepare when you have family over a dozen mouths to feed. You do not have to slave in the kitchen while everyone else is having a good time.You can throw in the ingredients for this meal in your Gemside Automatic Meal Cooker and relax while it does the cooking for you.
1 tbsp canola oil
1 stick of celery
1 large carrot
1 large onion
3 cloves of garlic
1 tsp chili flakes
2 tbsp tomato paste
1 tsp cumin powder
1 tsp coriander powder
1 bay leaf
1 stick of cinnamon
1 tsp smoked paprika powder
1 tbsp soy sauce
450 gm can of chopped tomatoes
1 tbsp crushed pepper
4 oz kidney beans
4 oz adzuki beans
4 oz black eyed peas
Salt to taste
Coriander leaves, chopped
If you are using dried beans, soak it overnight (for use the next day afternoon), or soak in the morning (for use the same evening).
Pour oil into the Gemside Automatic Meal Cooker and sauté carrot, celery, onions, garlic and chili flakes until onions become tender.
Stir after adding tomato puree, cumin powder, coriander powder, bay leaf, cinnamon, and smoked paprika.
Add chopped tomatoes, soy sauce, crushed pepper and salt to taste.
Add all the three beans, and set the Gemside Automatic Meal Cooker on low for 2 ½ hours.
Serve with rice or bread, garnished with chopped coriander.
Tip: For easier cooking, you can get a 4 oz can of each of the beans, cooked. Make sure to drain and wash the beans well to remove excess sodium.
Health benefits of beans in your diet
- Beans are known to be good for the heart since they have a lot of soluble fiber. This lowers cholesterol and triglyceride levels.
- Beans have only about 2-3 % fat and contain no cholesterol.
- Half a cup of beans has about 7 grams of protein, which equals an ounce of chicken, meat or fish.
- They balance blood sugar and so are good forpeople with diabetes.
- They are full of antioxidants and lower the risk of cancer.
All beans are good for the body:they are a healthy food. Nevertheless, each kind of bean is high in different nutrients and a mix of beans is good for you. Let’s take a brief look at the three beans that we’ve included in this recipe.
Kidney beans are iron-rich and provide dietary fiber. They are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium and magnesium.
Adzuki beans provide vitamins and minerals and are a good source of protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6 and more.
Black-eyed peas have folate and fiber, prevent anemia and help in improving digestion. They lower blood pressure, and promote skin and eye health.Thus, a hearty three-bean chili is a complete and nutritious meal that is perfect for those Sunday family lunches, or for game night get-togethers.