Makes 6 servings, scant 2 cups each
1 tablespoon canola oil1 large onion, diced4 cloves garlic, minced3 tablespoons chili powder1 tablespoon ground cumin¼-½ teaspoon ground chipotle chile or cayenne pepper, or to taste1 28-ounce can crushed tomatoes3 medium tomatoes, chopped1 15-ounce can dark red kidney beans, rinsed1 15-ounce can small white beans, such as navy beans, rinsed1 15-ounce can black beans, rinsed3 cups water½ teaspoon freshly ground pepper
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes. Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.
Cover and refrigerate for up to 3 days or freeze for up to 2 months.
Per serving: 294 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 55 g carbohydrate; 16 g protein; 16 g fiber; 806 mg sodium; 777 mg potassium.Nutrition bonus: Vitamin C (60% daily value), Vitamin A (45% dv), Iron (30% dv), Potassium (22% dv), Calcium (15% dv).