Three Bean Chili

And while I’ve got the blog open, I may as well post another recipe I just tried tonight.  Once again, it’s from Cooking Light.  I’m loving all of the healthy recipes I’ve been making lately!

Grossman suggested doubling or even tripling this he loved it so much.  I’m thinking of making a triple batch and freezing part of it; I’ll report back on how that goes if/when I do it.  I also whipped up a quick batch of instant cornbread to go with this.  So good!

Three Bean Chili

Ingredients

  • 2  teaspoons  olive oil
  • 1  cup  prechopped onion
  • 1/2  cup  prechopped green bell pepper  (I don’t like green pepper so I skipped it)
  • 2  teaspoons  bottled minced garlic  (I minced three cloves of garlic)
  • 3/4  cup  water
  • 2  tablespoons  tomato paste
  • 2  teaspoons  chili powder
  • 2  teaspoons  ground cumin
  • 1/4  teaspoon  black pepper
  • 1  (15 1/2-ounce) can garbanzo beans, rinsed and drained
  • 1  (15 1/2-ounce) can red kidney beans, rinsed and drained
  • 1  (15 1/2-ounce) can black beans, rinsed and drained
  • 1  (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)  (I used low-sodium chicken broth)
  • 1  (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 1  tablespoon  yellow cornmeal
  • 1/4  cup  chopped fresh cilantro  (didn’t have it, didn’t add it)
  • 6  tablespoons  reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:
180 (25% from fat)
Fat:
4.9g (sat 1.5g,mono 1.7g,poly 0.3g)
Protein:
8.4g
Carbohydrate:
29.5g
Fiber:
8.6g
Cholesterol:
5mg
Iron:
2.3mg
Sodium:
714mg
Calcium:
86mg
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Published in: on January 25, 2009 at 2:43 am  Leave a Comment  
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