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Three-bean chili with chunky tomatoes

Posted March 08, 2011, at 8:44 p.m.
Last modified March 08, 2011, at 9:28 p.m.
Flavorful vegetarian chili warms up a healthy, late-winter supper. Serve it with hot corn bread, with a fresh fruit salad for dessert.
Flavorful vegetarian chili warms up a healthy, late-winter supper. Serve it with hot corn bread, with a fresh fruit salad for dessert.

Flavorful vegetarian chili warms up a healthy, late-winter supper.

Recipe Summary:

Preparation Time:  10 minutes

Cook Time:  20 minutes

Number of Servings:  4

Serving Size:  2 C chili

Ingredients:

2 Tbsp canola oil

1 C onion, coarsely chopped

½ C celery, rinsed and chopped

1 C green bell pepper, rinsed and diced

1 can (15½ oz) low-sodium black beans, drained and rinsed

1 can (15½ oz) low-sodium red kidney beans, drained and rinsed

1 can (15½ oz) low-sodium pinto beans, drained and rinsed

2 cans (14½ oz each) no-salt-added diced tomatoes with basil,

garlic, and oregano

1 Tbsp ground cumin

1 Tbsp chili powder

Directions:

  1. In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking. Add onion. Cook and stir until onion starts to soften, about 5 minutes.
  2. Add celery and green pepper. Cook and stir another 5 minutes, until all vegetables soften.
  3. Add drained and rinsed beans to pot.
  4. Stir in tomatoes, cumin, and chili powder.
  5. Bring to a boil. Cover, reduce heat, and simmer 10–20 minutes to blend flavors.
  6. Serve immediately.

Note: If you can’t find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium.  Rinsing can help further reduce the sodium level.

Nutrition facts, per serving

Calories -443

Total fat - 8 g

Saturated fat - 0 g

Cholesterol - 0 mg

Sodium - 331 mg

Total fiber - 16 g

Protein - 22 g

Carbohydrates - 73 g

Potassium - 1,411 mg

Source:  National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services

Recipe source:  Deliciously Healthy Dinners

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