Three-Bean Chili from Healthy Diabetic Recipes

Three-Bean Chili Recipe

Recipe Ingredients:

1 tbsp vegetable oil
2 cups chopped onions
2 tbsp chopped garlic
3 tbsp chili powder
1 tsp cumin
1 tsp salt
1 tsp seeded, minced chipotle in adobo* (optional)
1 can whole tomatoes in puree, cut up (28 oz.)
1 can vegetable broth, (14 1/2 oz.)
1 cup diced red pepper
1 cup diced green pepper
2 cups diced butternut squash
1 can black beans, (15 1/2 or 19 oz.)
1 can kidney beans, (15 1/2 or 19 oz.)
1 can chickpeas, (15 1/2 or 19 oz.)
1/4 cup chopped fresh cilantro
2 cups cooked rice

Recipe Instructions:

1. Heat oil in Dutch oven over medium heat. Add onions and garlic and cook 5 to 7 minutes, until softened. Stir in chili powder, cumin, salt and chipotle; cook, stirring, 1 to 2 minutes. Add tomatoes and broth and simmer 15 minutes. Stir in both pepper!
s; simmer 10 minutes. Add squash and cook 10 minutes more.

2. Drain and rinse beans and chickpeas; add to Dutch oven and simmer until heated through. Stir in cilantro. Serve with rice. Makes 8 servings.

* available from Mo Hotta-Mo Betta, 800-462-3220.

Per Serving Daily Goal Calories 290 2,000 (F), 2,500 (M) Total Fat 22.5 g 60 g or less (F), 70 g or less (M) Saturated Fat 13 g 20 g or less (F), 23 g or less (M) Cholesterol 77 mg 300 mg or less Sodium 372 mg 2,400 mg or less Carbohydrates 5 g 250 g or mor!
e Protein 17 g 55 g to 90 g Calcium 316 mg 1,000 mg

Notes: Going meatless at least once a week is the trendy, healthful way to diet in the nineties, and this vegetarian chili is so chock-full of goodies, you'll never miss the meat. Perfect for serving with rice.

Prep time: 30 minutes Cooking time: 50 to 55 minutes Easy, low-fat, low-calorie

Copyright © 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using Buster 2.0f & SNT on 6/11/98

Servings: 1

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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