Three-bean Chili

[Guest guest]

Three-bean Chili

 

For a spicier chili, add 1 chopped fresh jalapeño or 1

chopped chipotle chile in adobo sauce.

 

 

 

Ingredients

 

 

1 15-ounce (450-g) can black beans

1 15-ounce (450-g) can pinto beans

1 15-ounce (450-g) can kidney beans

1 cup (6 oz/180 g) frozen corn kernels

1 - carrot, peeled and diced

1 - small onion, minced

1 tablespoon chopped canned green chiles

2 teaspoons chopped jalapeño pepper

1 5-ounce (435-g) can diced low-sodium tomatoes,

with juices

1 cup water

1 tablespoon chili powder

1 teaspoon ground cumin

1/4 cup mirin (Japanese seasoning wine), optional

1 tablespoon whole wheat flour

1/8 teaspoon sea salt

- - Ground black pepper, to taste

 

 

Preparation - Estimated cooking time: Over 60 minutes

-

1 Drain and rinse beans to remove excess sodium.

Combine beans and all other ingredients except flour,

salt and pepper in a large saucepan.

2 Cook for 30 minutes on low heat, stirring

occasionally. Stir in flour and cook 5 minutes longer.

Season with salt and pepper.

 

Nutritional Analysis

Number of Servings: 4 servings

Per Serving

Calories 217 Carbohydrate 41 g

Fat 1.7 g Fiber 10.7 g

Protein 10 g Saturated fat 0.3 g

Sodium 239 mg

 

 

 

 

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