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Southwest Bean Chili

Southwest Bean Chili

Southwest Bean Chili

Yield

Makes 8 to 10 servings

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

  1. Rinse beans thoroughly in colander under cold running water, picking out debris and any blemished beans.
  2. Place beans in large bowl; cover with 4 inches of water. Let stand at room temperature overnight.
  3. 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.
  4. 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.
  5. 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.

Nutritional Information

Serving Size: 1 bowl of chili (1/8 of total recipe) with 1/2 cup cooked rice (without garnishes)
Calories 447
Calories from Fat 10 %
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 17 mg
Carbohydrate 82 g
Fiber 17 g
Protein 24 g
Sodium 791 mg

Dietary Exchange

Starch 4-1/2
Vegetable 2
Meat 1

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