Three-Bean Vegetable Chili
Delicious and dramatic, this dish is a mosaic of colors.
It's easy enough to make for a simple family dinner but
impressive enough to serve to guests. 22
22
Ingredients
| 1 | tablespoon |
olive oil
|
|
| ¼ | teaspoon |
red pepper flakes
crushed |
* |
| 1 | tablespoon |
coriander seeds
|
|
| 1 | tablespoon |
cumin seeds
|
|
| 3 | medium |
sweet bell peppers
seeded, chopped |
* |
| 2 | medium |
fennel bulb
|
* |
| 1 | teaspoon |
oregano
dried |
|
| 2 | tablespoons |
chili powder
|
|
| 3 | medium |
tomatoes
peeled, chopped, or 16 ounce can diced tomatoes |
|
| 1 ½ | cups |
green beans
chopped |
|
| 1 ¾ | cups |
kidney beans, canned
or cooked, rinsed if canned |
|
| 1 ¾ | cups |
black beans
or cooked, rinsed if canned |
|
| 1 ¾ | cups |
white beans
cooked, or canned, rinsed if canned |
|
| 1 | x |
water
or tomato juice |
* |
| ½ | cup |
cilantro
or parsley, chopped |
|
| 1 | x |
salt
|
* |
| 1 | x |
black pepper
freshly ground |
* |
| 1 | x |
cheddar cheese
or plain low-fat, shredded |
* |
| 1 | x |
yogurt
optional |
* |
Directions
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.
Nutrition Facts
Serving Size 237g (8.4 oz)Amount per Serving
Calories 19713% of calories from fat
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat
0g
Cholesterol 0mg
0%
Sodium 393mg
16%
Total Carbohydrate
11g
11%
Dietary Fiber 9g
34%
Sugars g
Protein
23g
Vitamin A 22%
•
Vitamin C 21%
Calcium 11%
•
Iron 26%
* based on a 2,000 calorie diet
How is this calculated?
