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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.













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


1 tablespoon olive oil
¼ teaspoon red pepper flakes
1 tablespoon coriander seeds
1 tablespoon cumin seeds
3 medium sweet bell peppers
seeded, chopped
2 medium fennel bulb
1 teaspoon oregano
2 tablespoons chili powder
3 medium tomatoes
peeled, chopped, or 16 ounce can diced tomatoes
1 ½ cups green beans
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


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.


* not incl. in nutrient facts

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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?


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