CSU Cooks:Quick and Easy Three Bean Chili

If you’re looking for a healthy, hot meal in a hurry, you’ll love this quick and easy chili from the Kendall Reagan Nutrition Center. 

 Serving Size: 1 cup 

Yield: 10 servings 


  •  2 tablespoons olive oil 
  • 1 medium yellow onion, chopped 
  • 1 large red pepper, seeded and chopped 
  • 1 large green pepper, seeded and chopped 
  • 4 cloves garlic, crushed 
  • 1 cup lager beer or 1 cup broth of choice 
  • 1 (28-ounce) can crushed tomatoes, or 3 cups chopped fresh 
  • 1 (14-ounce) can no-salt-added black beans 
  • 1 (14-ounce) can no-salt-added kidney beans 
  • 1 tablespoon ground cumin 
  • 2 tablespoons chili powder 
  • 1 teaspoon coarse salt 
  • 1 cup vegetarian refried beans 


 1. Heat oil in a large pot over medium heat. Add onion, peppers, and garlic; sauté 3-5 minutes or until vegetables are softened.

 2. Add beer or broth to “deglaze” the pan, making sure to scrape up any browned bits with your spoon/spatula. Add tomatoes, black beans, and kidney beans; stir. Add cumin, chili powder, and salt. Stir in the refried beans to thicken the chili.

 3.Simmer for at least 5 to 10 minutes and serve with your choice of toppings.

Nutrition information per serving: 

  • Calories: 222  
  • Protein: 11 g  
  • Total fat: 5 g  
  • Total Carbohydrates: 34 g  
  • Saturated Fat: 1 g  
  • Dietary Fiber: 10 g  
  • Cholesterol: 0 mg  
  • Sodium: 455 mg 

 Get in touch with KRNC about other cooking information: (970) 495-5916, nutritioncenter.colostate.edu 

Kendall Reagan Nutrition Center