Recipe of the Week – Bean Chili

By: Stacey Garcia

This is a favorite within my family.? It’s so flavorful you will never miss the meat.? I add more tomatoes and less water to make it a bit thicker.? It’s gluten-free and vegan.? High in fiber and protein.? Low in calories and fat.? It’s a win-win in my book!

Serves 6 to 8

A colorful, satisfying bowl of chili that packs plenty of flavor — even for the most dedicated meat eaters.

Ingredients

2 tablespoons olive or canola oil
1 medium yellow onion, chopped
1 large carrot, chopped
1 stalk celery, chopped
1 medium green bell pepper, cored, seeded and chopped
1 medium red bell pepper, cored, seeded and chopped
3 cloves garlic, finely chopped
1 to 3 tablespoons finely chopped chipotles in adobo 1 tablespoon dried oregano
2 teaspoons ground cumin
1 tablespoon chili powder
1 1/2 teaspoons salt
1 (28-ounce) can diced tomatoes, with their liquid (or even better fresh tomotoes)
3 cups cooked red kidney beans, drained
1 1/2 cups cooked black beans, drained

Method

Heat the oil in a large pot over medium heat. Add onions, carrots, celery, peppers and garlic and cook for 10 to 12 minutes, until vegetables are softened but not browned. Add chipotles, oregano, cumin, chili powder and salt. Stir to blend. Add tomatoes and 4 cups water. Gently simmer over low heat, uncovered, for 45 minutes. Add beans and simmer an additional 30 minutes. Garnish individual bowls with green onions or sour cream, if desired.

Nutrition

Per serving (about 17oz/495g-wt.): 230 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 1200mg sodium, 37g total carbohydrate (13g dietary fiber, 9g sugar), 11g protein