Super Bean Chili
For those of you who don’t like the meat in your chili, this is the chili recipe for you. It’s quick and easy to prepare. Serve as a main dish with corn bread or crusty whole-grain bread.
(Make 8 serves)
Amount Per Serving: 300 Calories, 16 g. Protein, 45 g. Carbohydrates, 16 g. Dietary Fiber, 8 g. Fat, 1 g. Saturated Fat, 5 mg. Cholesterol, 486 mg. Sodium
- 1/4 cup of red kidney beans, picked over and rinsed, soaked overnight, and drained
- 1/4 cup of black beans picked over and rinsed, soaked overnight, and drained
- 1/4 cup of Anasazi beans, picked over and rinsed, soaked overnight, and drained
- 4 cups of water
- 1 bay leaf
- 1 1/2 tsp. of salt
- 2 large green bell peppers, roasted and seeded, then coarsely chopped
- 2 large yellow bell peppers (or red), roasted and seeded, then coarsely chopped
- 3 Tbsp. of olive oil
- 1 yellow onion, finely chopped
- 4 cloves garlic, finely chopped
- 1 Tbsp. of chili powder
- 1 Tbsp. of dried oregano
- 2 tsp. of ground cumin
- 1/2 tsp. of red pepper flakes
- 4 tomatoes, peeled and seeded, then small diced
- 1/3 cup of fresh cilantro, chopped
- 6 Tbsp. of shredded queso asadero
- 2 green onions, including tender green tops, thinly sliced
- Combine beans , water, bay leaf and 1/2 tsp. of salt in large-size saucepan over high heat. Bring to a boil. Reduce heat to low, cover partially and simmer about 1 hour until beans are tender but still firm. Drain and discard the leaf.
- While beans are cooked, heat oil in large-size saucepan over medium heat. Add onion and saute about 6 minutes or until soft and lightly golden. Stir in garlic, chili powder, oregano, cumin, red pepper flakes and remaining salt. Cook about 1-2 minutes or until fragrant. Add bell peppers, cooked beans, tomatoes and cilantro then cook about 5-6 minutes or until tomatoes are heated through.
- Ladle chili into individual bowls and sprinkle with cheese and green onions.
- Serve as a main dish with corn bread or crusty whole-grain bread.
Source : MayoClinic
Recipe Under : 300 to 400 Calories