Three-Bean Vegetable Chili

[Guest guest]

Three-Bean Vegetable Chili

6 Servings

 

 

1 Tbs. coriander seeds

1 Tbs. cumin seeds

3 medium bell peppers (red, orange and yellow), seeded and chopped

2 medium bulbs fennel, trimmed and chopped

1 tsp. dried oregano

2 Tbs. chili powder

3 medium tomatoes, peeled and chopped or 16-oz. can diced tomatoes

1 1/2 cups cut green beans

1 3/4 cups cooked or canned kidney beans (rinsed if canned)

1 3/4 cups cooked or canned black beans (rinsed if canned)

1 3/4 cups cooked or canned white beans (rinsed if canned)

Water or tomato juice as needed

1/2 cup chopped fresh cilantro or parsley

Salt and freshly ground black pepper to taste

Shredded cheddar cheese or plain low-fat yogurt for garnish

(optional)

1/4 tsp. crushed red pepper flakes

1 Tbs. olive oil

In large heavy pot, heat oil over medium heat. Add crushed red pepper

flakes, coriander and cumin and cook, stirring often, until

seasonings darken slightly.

 

Add peppers, fennel, oregano and chili powder and cook, stirring

often, until vegetables begin to soften, about 5 minutes. Add

tomatoes and all beans and bring to a boil. Reduce heat to low and

simmer, stirring occasionally, for 30 minutes. Add water or tomato

juice as needed if too much liquid evaporates. Stir in cilantro or

parsley and season with salt and pepper.

 

Serve in shallow bowl, garnished with shredded cheese or yogurt if

desired.

 

PER serving: 286 CAL; 14 G PROT; 3 G TOTAL FAT (1 SAT. FAT); 50 G

CARB.; 0 MG CHOL; 380 MG SOD.; 11 G FIBER