Three bean chili Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 2 teaspoons olive oil $
1 cup prechopped onion $
1/2 cup prechopped green bell pepper
2 teaspoons bottled minced garlic
3/4 cup water
2 tablespoons tomato paste $
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon black pepper
1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
1 (15 1/2-ounce) can red kidney beans, rinsed and drained $
1 (15 1/2-ounce) can black beans, rinsed and drained $
1 (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon yellow cornmeal
1/4 cup chopped fresh cilantro
6 tablespoons reduced-fat sour cream $
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Directions: |
Directions:Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream. |
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Number Of
Servings: |
Number Of
Servings:6 |
Preparation
Time: |
Preparation
Time:12 |
Personal
Notes: |
Personal
Notes: Amount per serving
Calories: 180
Calories from fat: 25%
Fat: 4.9g
Saturated fat: 1.5g
Monounsaturated fat: 1.7g
Polyunsaturated fat: 0.3g
Protein: 8.4g
Carbohydrate: 29.5g
Fiber: 8.6g
Cholesterol: 5mg
Iron: 2.3mg
Sodium: 714mg
Calcium: 86mg
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