Three-bean vegetable chili

6 Servings

Ingredients

Quantity Ingredient
1 tablespoon Olive oil
¼ teaspoon Crushed red pepper flakes
1 tablespoon Coriander seeds
1 tablespoon Cumin seeds
3 mediums Bell peppers; seeded and chopped (red, orange and yellow)
2 mediums Bulbs fennel
1 teaspoon Dried oregano
2 tablespoons Chili powder
3 mediums Tomatoes; peeled and chopped OR 16-oz. can diced tomatoes
1½ cup Cut green beans
1¾ cup Cooked or canned kidney beans; (rinsed if canned)
1¾ cup Cooked or canned black beans; (rinsed if canned)
1¾ cup Cooked or canned white beans; (rinsed if canned)
Water or tomato juice as needed
½ cup Chopped fresh cilantro or parsley
Salt and freshly ground black pepper; to taste
Shredded cheddar cheese or plain low-fat yogurt for garnish; (optional)

Directions

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. And the best part is, one serving contains 11 grams of fiber, nearly half the recommended daily intake of 25 grams per day.

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.

PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g carb.; 0 chol.; 380mg SOD.; 11g fiber. VEGAN/LACTO Recipe by: Vegetarian Times, March 1998, page 45 Posted to MC-Recipe Digest by Kathleen <schuller@...> on Apr 20, 1998

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