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Recipe: Three-bean chili

Recipe: Three-bean chili

Three-bean chili — one of many healthy recipes from Mayo Clinic.

Traditional chili takes on a new look with the addition of colorful roasted bell peppers and black, cannellini and Anasazi beans. Serve as a main dish with corn bread or crusty whole-grain bread.


Directions

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.


Ingredients
  • 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained
  • 4 cups water
  • 1 bay leaf
  • 1 1/2 teaspoons salt
  • 2 large green bell peppers, roasted and seeded
  • 2 large red or yellow bell peppers, roasted and seeded
  • 3 tablespoons olive oil or canola oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon dried oregano
  • 2 teaspoons ground cumin
  • 1/2 teaspoon red pepper flakes
  • 4 tomatoes, peeled and seeded, then diced
  • 1/3 cup chopped fresh cilantro (fresh coriander)
  • 6 tablespoons shredded queso asadero or Monterey Jack cheese
  • 2 green (spring) onions, including tender green tops, thinly sliced

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories300 
Carbohydrate45 g 
Cholesterol5 mg 
Fiber16 g 
Monounsaturatedfat4 g 
Potassium 
Protein16 g 
Saturatedfat1 g 
Servingsize 
Sodium486 mg 
TotalFat8 g 

2011-04-15

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