Multi-Bean Chili
http://www.eatingwell.com/recipes/multi_bean_chili.html
From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006)Even confirmed carnivores will love this meatless chili because it's rib-sticking thick. If you like, add a dollop of low-fat sour cream or nonfat plain yogurt to each serving. Or try it with minced scallions and a little shredded Cheddar. In any case, have bottled hot red pepper sauce on hand to pass alongside.
6 servings, scant 2 cups each | Active Time: 20 minutes | Total Time: 35 minutes
Ingredients
- 1 tablespoon canola oil
- 1 large onion, diced
- 4 cloves garlic, minced
- 3 tablespoons chili powder
- 1 tablespoon ground cumin
- 1/4-1/2 teaspoon ground chipotle chile, or cayenne pepper, or to taste
- 1 28-ounce can crushed tomatoes
- 3 medium tomatoes, chopped
- 1 15-ounce can dark red kidney beans, rinsed
- 1 15-ounce can small white beans, such as navy beans, rinsed
- 1 15-ounce can black beans, rinsed
- 3 cups water
- 1/2 teaspoon freshly ground pepper
Preparation
- 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.
Nutrition
Per serving : 294 Calories; 4 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 55 g Carbohydrates; 16 g Protein; 16 g Fiber; 806 mg Sodium; 777 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 3 starch, 2 vegetable, 1/2 fat
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 2 months.