Southwest Bean Chili
Browse the recipe Southwest Bean Chili
Southwest Bean Chili
YIELD Makes 8 to 10 servings
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INGREDIENTS
| 1 | cup uncooked dried garbanzo beans |
| 3/4 | cup uncooked dried red kidney beans |
| 3/4 | cup uncooked dried black beans |
| 5‑1/2 | cups canned fat-free reduced-sodium chicken broth |
| 4 | cloves garlic, minced |
| 3 | ears fresh corn, shucked and kernels cut from cobs |
| 2 | medium green bell peppers, seeded and chopped |
| 1 | can (16 ounces) tomato sauce |
| 1 | can (14-1/2 ounces) Mexican-style stewed tomatoes, undrained |
| 3 | tablespoons chili powder |
| 1 | tablespoon unsweetened cocoa powder |
| 1 | teaspoon ground cumin |
| 1/2 | teaspoon salt |
| 4 | cups hot cooked rice |
| Shredded cheese, ripe olive, avocado and green onion slices (optional) | |
PREPARATION:
- Rinse beans thoroughly in colander under cold running water, picking out debris and any blemished beans.
- Place beans in large bowl; cover with 4 inches of water. Let stand at room temperature overnight.
- Drain beans. Combine with chicken broth and garlic in large heavy saucepan. Bring to a boil over high heat. Reduce heat to low; simmer, covered, 1 hour.
- Add corn, bell peppers, tomato sauce, tomatoes with juice, chili powder, cocoa powder, cumin and salt to bean mixture. Cover partially; simmer 45 minutes or until beans are tender and mixture is thick.
- Spoon rice into bowls; top with chili. Serve with cheese, olives, avocado and onions, if desired.
Quick-Soak Method
Place sorted dried beans in a large saucepan; cover with 4 inches of water. Bring to a boil over high heat. Uncover pan; boil for 2 minutes. Remove pan from heat; cover. Let stand 1 hour; then rinse and drain beans. Cook beans as directed.
This recipe appears in:
Southwestern
NUTRITIONAL INFORMATION:
| Serving Size: | 1 bowl of chili (1/8 of total recipe) with 1/2 cup cooked rice (without garnishes) |
| Sodium | 791 mg |
| Protein | 24 g |
| Fiber | 17 g |
| Carbohydrate | 82 g |
| Cholesterol | 17 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 10 % |
| Calories | 447 |
DIETARY EXCHANGE:
| Vegetable | 2 |
| Starch | 4-1/2 |
| Meat | 1 |