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Three Bean Chili (source-mayoclinic.com) Recipe

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This recipe for Three Bean Chili (source-mayoclinic.com) is from Iowa Family & Consumer Sciences Educators for Progress, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!
Category:
Category:
Ingredients:  
Ingredients:  
1 can red kidney beans
1 can northern white beans
1 can black beans
4 cups water
1 bay leaf
1 ˝ tsp. salt
2 large green bell peppers, roasted and seeded
2 large red or yellow bell peppers, roasted and seeded
3 tbsp. olive oil or canola oil
1 yellow onion, chopped
4 cloves garlic, minced
1 tbsp. chili powder
1 tbsp. dried oregano
2 tsp. ground cumin
˝ tsp. red pepper flakes
4 tomatoes, peeled and seeded, then diced
1/3 cup chopped fresh cilantro
6 tbsp. shredded Monterey Jack cheese
2 green onions, including tender green tops, thinly sliced
Directions:
Directions:
In large saucepan, combine the beans, water, bay loaf and ˝ tsp. salt. Bring to a boil on high. Reduce the heat to low. Discard bay leaf.

Coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over med heat. Add the yellow onion and sauté until soft and lightly golden, about 6 minutes. Stir in garlic, chili powder, oregano, cumin, red pepper flakes and remaining 1 tsp. salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes & cilantro & cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

8 servings, Cal-300 Protein 16 gr (21%), carbohydrates 45 gr (60%), fat 8 gr (24%). Exchanges – starches - 1 ˝; nonstarchy vegetables - 4; meat and meat substitutes – 1, fats – 1.
Personal Notes:
Personal Notes:
We used this recipe in a nutrition unit in my Health II class. Students were surprised how much they liked it.

 

 

 

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