Nutrition balance score
Good
Glycemic Index
38
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories283.2 kcal (14%)
Total Fat16.1 g (23%)
Carbs29.5 g (11%)
Sugars11.6 g (13%)
Protein9.5 g (19%)
Sodium1134 mg (57%)
Fiber6.5 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 tablespoonsolive oil
¾ cuponion
diced
1bell pepper
any color, cored, seeded, and diced
¾ cupfresh corn kernels
or frozen, no need to defrost frozen corn
2garlic cloves
minced
1 x 15 ouncecan kidney beans
drained and rinsed
2bay leaves
2 teaspoonschili powder
1 teaspoonground cumin
1 teaspoonsalt
1 x 28 ozcan diced tomatoes with juice
⅛ teaspooncayenne pepper
or to taste
Mexican cheese
Grated
sour cream
avocado
Instructions
Step 1
Heat the olive oil in a large saucepan over medium heat.
Step 2
Add the onion and bell pepper and cook until they begin to soften, about 5 minutes.
Step 3
Stir in the corn and garlic and sauté for 1 or 2 minutes.
Step 4
Add the tomatoes, beans, bay leaves, and seasonings and bring to a boil.
Step 5
Lower the heat and simmer uncovered for at least 30 minutes and up to 1 hour.
Step 6
The longer it simmers, the better the chili will be.
Step 7
Remove the bay leaves, ladle the chili into bowls, and serve with the desired toppings.
Notes
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