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  • Three-Bean Chili With Chunky Tomatoes

Spice is nice, especially on a chilly night!

Recipe Source: Deliciously Healthy Dinners

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

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

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.

Tip: Delicious with rice or a side of Good-for-You Cornbread.

 

 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.

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