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Kidney Bean-Corn Chili

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YIELD

6 servings

PREP

20 min

COOK

35 min

READY

60 min

Ingredients

1 1
EACH ONIONS
small, chopped
1 1
EACH GARLIC CLOVES
chopped
½ 118
CUP ML GREEN BELL PEPPERS
chopped
2 3E+1
TABLESPOONS ML VEGETABLE OIL
2 473
CUPS ML CORN
frozen or fresh
3 7.1E+2
CUPS ML RED KIDNEY BEANS
cooked
1 237
CUP ML WATER
or bean cooking liquid
1 ½ 23
TABLESPOONS ML TOMATO PASTE
1 5
TEASPOON ML CHILI POWDER
¼ 1.3
TEASPOON ML CUMIN
1 5
TEASPOON ML OREGANO

Directions

Sauté onion and garlic in oil.

Brown green pepper lightly.

Add liquid, corn and tomato paste.

Mash 1 cup beans and then add all the beans to the mixture.

Add seasonings.

Bring to boil. Simmer for ½ hour until thick, not watery.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 260g (9.2 oz)
Amount per Serving
Calories 206 26% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 397mg 17%
Total Carbohydrate 11g 11%
Dietary Fiber 2g 9%
Sugars g
Protein 18g
Vitamin A 7% Vitamin C 30%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free
 
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