Southwest Bean Chili
Makes 8 to 10 servings
|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|
|4||cups hot cooked rice|
|Shredded cheese, ripe olive, avocado and green onion slices (optional)|
- 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.
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.
|Serving Size:||1 bowl of chili (1/8 of total recipe) with 1/2 cup cooked rice (without garnishes)|
|Calories from Fat||10 %|
|Total Fat||5 g|
|Saturated Fat||1 g|
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