Easy Three-Bean Chili - 26g Carbs, 8g Fiber, 2g Sugar
From: Eat, Drink, and Weigh Less by Mollie Katzen and Walter Willet, M.D. 2006
This makes a lot! Refrigerate or freeze any extra in a tightly covered container. (Freezing it in individual serving-size containers can be very convenient for future spontaneous dinners.) It reheats well.
Servings: 10
2 Tbsp extra virgin olive oil
1 1/2 cups small-diced onion
1 cup diced bell peppers (a mix of red, yellow, and green is nice)
1/4 tsp salt (or to taste)
2 Tbsp chili powder
1 Tbsp minced or crushed garlic
2 tsp ground cumin
1 tsp dried oregano
1 tsp dried basil
Big pinch of cayenne pepper
1 (28 oz can) crushed tomatoes packed in tomato puree
1 (15 oz can) diced tomatoes
1 cup vegetable broth
1 (15 oz can) black beans, drained and rinsed
1 (15 oz can) garbanzo beans, drained and rinsed
1 (15 oz can) can red kidney beans, drained and rinsed
Freshly ground black pepper
1. Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, peppers, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onions are translucent and both the onions and peppers are beginning to soften.
2. Add the chili powder, garlic, cumin, oregano, basil, and cayenne; saute until fragrant, about 1 minute.
3. Stir in the crushed tomatoes, diced tomatoes, and vegetable broth, and bring to a boil.
4. Add all the beans, and bring to a boil again. Reduce the heat, partially cover the pot, and let the chili simmer gently for 20 minutes-or as long as 1 hour. (If simmering longer, give it a stir every 10 minutes or so to see if it needs some additional stock.)
5. Grind in some black pepper, and taste to adjust the salt. Serve hot.
Servings: 10
Nutrition per Serving: 160 Calories, 30 Calories from Fat, 3g Total Fat, 0g Saturated Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 0mg Cholesterol, 393mg Sodium, 395mg Potassium, 26g Total Carbs, 8g Dietary Fiber, 2g Sugars, 7g Protein
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