Three-Bean Chili 
Protein, vitamins A and C, B vitamins, folate, iron, and fiber boost your baby’s cell, brain, and neural tube development, plus your iron stores and digestion.
SERVES 6; MAKES ABOUT 7 CUPS
AN awesome chili with lots of healthy ingredients and three easy steps. Vegetarians wanting extra protein can add cooked extra-firm tofu or texturized vegetable protein in Step 2. Nonvegetarians might consider adding cooked ground chicken, turkey, or beef. Garnishes to pass at the table include grated Cheddar cheese, sliced romaine lettuce, scallions, black olives, seeds, or cilantro. Slow cooker/Instant Pot instructions follow. This chili keeps for five days refrigerated, and it can be frozen for one month. Freeze in single-meal-size portions in resealable plastic bags or plastic containers for quick and easy lunches or dinners.
2 tablespoons olive oil
1 onion, chopped
1 garlic clove, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 red bell pepper, cored, seeded, and diced
8 ounces mushrooms (any kind), washed and sliced
1 (15.5-ounce) can black beans, drained and rinsed
1 (15.5-ounce) can red kidney beans, drained and rinsed
1 (15-ounce) can white beans, drained and rinsed
2 cups diced tomatoes, or 1 (14.5-ounce) can diced tomatoes (do not drain)
1 cup vegetable stock or water
2 tablespoons cornstarch dissolved in ¼ cup water
Balsamic vinegar, for serving (optional)
• Heat the olive oil in a 6-quart saucepan over medium-high heat. Add the onion and sauté for 3 minutes. Add the garlic, chili powder, cumin, and oregano and sauté for 30 seconds. Add the red bell pepper and mushrooms and sauté for 3 minutes.
• Add the black beans, red kidney beans, white beans, diced tomatoes, and vegetable stock and bring to a boil. Lower the heat to a gentle simmer and cook for 30 minutes, or until slightly thickened. Add the cornstarch slurry, stir, and cook for 5 minutes, or until thickened.
• Adjust the seasoning and serve with the balsamic vinegar on the side, if using.
SLOW COOKER OR INSTANT POT INSTRUCTIONS:
• Use 1½ cups of water or vegetable stock instead of 1 cup.
• Follow Step 1, using a skillet instead of a saucepan, or your Instant Pot.
• Transfer the contents of the skillet to the slow cooker and add the black beans, kidney beans, white beans, tomatoes, and water. Cover and cook on HIGH for 5 hours. Add 2 tablespoons of cornstarch dissolved in ¼ cup of water during the last 30 minutes of cooking. Finish the chili as directed in Step 3.
One sixth (1 heaping cup) of the three-bean chili: Calories: 273 cals; Protein: 15 g; Carbohydrates: 44 g; Fat: 5 g; Fiber: 12 g; Sodium: 444 mg; Vitamin A: 1,371 IU; Vitamin C: 43 mg; Folate: 167 mcg; Niacin: 6 mg; Thiamine: 0.3 mg; Riboflavin: 0.3 mg; Copper: 1 mg; Iron: 4 mg; Magnesium: 103 mg; Phosphorus: 272 mg; Selenium: 12 mcg; Potassium: 1,049 mg; Zinc: 2 mg; 3 CARBS