Hackensack Meridian Health Recipe: Hearty Red Bean Chili

Leading a healthy lifestyle and eating a diet rich in plant-based proteins offers numerous benefits, including a reduced risk of breast cancer. If you are looking for a healthy recipe that also keeps you cozy during a cold winter’s night, look no further than this Hearty Red Bean Chili.

Ingredients:

• 2 tablespoons olive oil
• 1 medium red onion, chopped
• 1 large red bell pepper, chopped
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• ½ teaspoon salt, divided
• 4 cloves garlic, pressed or minced
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1 ½ teaspoons smoked paprika
• 1 teaspoon dried oregano or marjoram
• 1 large can (28 ounces) or 2 small cans (15 ounce) diced tomatoes
• 2 cans (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 2 cups vegetable broth
• 1 bay leaf
• 2 tablespoons chopped fresh cilantro
• 1 to 2 teaspoons lime juice or to taste

Preparation

1. In a large pot over medium heat, warm the olive oil. Add chopped onion, bell pepper, carrots, celery and ¼ teaspoon of salt. Stir occasionally until vegetables are tender and onion is translucent, about 7 to 10 minutes.
2. Add spices: garlic, chili powder, cumin, smoked paprika, and oregano/marjoram. Cook for about 1 minute.
3. Add diced tomatoes with their juices, black beans, kidney beans, vegetable broth and a bay leaf. Let the mixture come to a simmer. Continue cooking, occasionally stirring for about 30 minutes.
4. Transfer 1.5 cups of chili to the blender and blend until smooth. Add the blended mixture back into the pot.
5. Add chopped cilantro, stir to combine and mix in lime juice to taste. Add additional salt to taste.
6. Garnish with your favorite toppings and savor the taste!

Next Steps & Resources

• Register for Hackensack Meridian Health's Nutrition and Cutting Edge Kitchen Classes
• Recipe shared by the oncology dieticians at John Theurer Cancer Center

Source: Recipe: Hearty Red Bean Chili