Game day超级碗Halloween万圣节American美式
Easy Three-Bean Veggie Chili简易三豆素辣椒
A 6-serving recipe with a 65-minute beginner workflow, exact seasoning and visible checkpoints.三种豆子配番茄、洋葱和彩椒炖煮，做成浓稠、有颗粒口感的素辣豆酱。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Drain and rinse three 425-g cans: kidney beans, black beans and chickpeas. Dice 1 onion and 2 seeded bell peppers to 1 cm; mince 3 garlic cloves. Open one 28-oz / 800-g can crushed tomatoes. Measure 2 tbsp oil, 1 tbsp cumin, 2 tsp paprika, 1½ tsp fine salt and 1 cup water.3罐各425克（红腰豆、黑豆、鹰嘴豆）沥干冲净；1洋葱、2个去籽甜椒切1厘米丁，3瓣蒜切末；开1罐800克番茄碎；量2大匙油、1大匙孜然、2小匙红椒粉、1½小匙细盐、1杯水。
Written for 6 servings · cooking more? Use batches按 6 人份写 · 加量请分批按 6 人份寫 · 加量請分批Para 6 porciones · si haces más, por tandas6인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 6 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方6人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- For canned beans, open safely with a can opener, keeping fingers off sharp edges; drain in a sieve, rinse with cold water for 20 seconds, then drain 1 minute. Use cooked beans, never dry beans here.罐头豆用开罐器安全打开，手避金属锋边；筛沥后冷水冲20秒，再沥1分钟。这里用熟豆，不能换干豆。
Ingredients食材
- Onion洋葱1
- Bell pepper彩椒2
- Garlic大蒜3 cloves瓣
- Canned kidney beans红腰豆罐头15 oz盎司
- Black beans黑豆15 oz盎司
- Chickpeas鹰嘴豆15 oz盎司
- Canned crushed tomatoes番茄碎罐头28 oz盎司
- Cumin孜然1 tbsp大勺
- Paprika红椒粉2 tsp小勺
- Olive oil橄榄油2 tbsp大勺
- Fine salt细盐1.5 tsp小勺
Method做法
Pour 2 tbsp oil into a 5-quart pot and swirl it around.
5升锅里倒2大匙油，转一圈让油铺开。
The oil coats the bottom and glistens, but isn't smoking.油铺满锅底发亮，但没冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Add the onion and peppers and cook, stirring every minute.
下洋葱和甜椒，每分钟翻炒一下。
The onion is translucent and soft at the edges, not blackened.洋葱半透明，边儿软了，没有发黑。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Stir in the garlic, cumin, and paprika.
拌入蒜、孜然和红椒粉。
The spices smell toasty and coat the vegetables.香料出香味，裹住了蔬菜。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Add the beans, tomatoes, 1 cup water, and salt, and bring to a gentle boil.
加豆子、番茄、1杯水和盐，煮到轻轻冒泡。
Bubbles are breaking across the surface of the pot.整锅表面都在冒泡。
Common mistake & quick fix容易错在哪，怎么补救
Thick chili splatters; stir from the bottom and keep your arm back.稠汤易溅，从底部搅，手臂后撤。
Simmer uncovered, stirring the bottom every 5 minutes.
不盖盖儿煮，每5分钟搅一下锅底。
The chili is thick enough that a spoon dragged across the bottom leaves a clear path for 2 seconds.够稠了，勺子划锅底能留出约2秒的通道。
Common mistake & quick fix容易错在哪，怎么补救
If sticking, lower heat and add ¼ cup water.粘底就调小火加¼杯水。
Divide among 6 bowls and serve.
分到6只碗里，上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Bell pepper彩椒More vitamin C than an orange (red ones most). Glossy, firm, heavy.维C比橙子还多（红椒最高）。选光亮、硬实、压手的。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Canned kidney beans红腰豆罐头Plant protein + fiber that keeps you full. Rinse canned ones.植物蛋白和纤维，饱腹感强。罐头要冲洗。
- Black beans黑豆
Fiber and protein; rinse canned beans to remove the starchy liquid and salt.纤维、蛋白丰富；罐头要冲洗去淀粉和盐。
- Chickpeas鹰嘴豆
Fiber + plant protein. Canned are fine—rinse to cut sodium ~40%.纤维和植物蛋白。罐头即可，冲洗能减钠约四成。
Canned crushed tomatoes番茄碎罐头Picked ripe, often better than winter fresh. San Marzano–style whole tomatoes are sweetest.熟透才装罐，冬天常比鲜番茄好。整颗圣马扎诺型最甜。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Make it a balanced meal营养搭配建议
Plant plate: beans/lentils or cheese give protein — add a whole grain and a leafy salad.素食搭配：豆类或奶酪提供蛋白，再加一份全谷物和绿叶沙拉。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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