Three-bean chili

Recipe Information

Ingredients

• 3/4 cup each red kidney beans, black beans, and Anasazi beans, picked over and rinsed, soaked overnight, and drained

• 4 cups water

• 1 bay leaf

• 1 1/2 teaspoons salt

• 2 large green bell peppers, roasted and seeded

• 2 large red or yellow bell peppers, roasted and seeded

• 3 tablespoons olive oil (or canola oil)

• 1 yellow onion, chopped

• 4 cloves garlic, minced

• 1 tablespoon chili powder

• 1 tablespoon dried oregano

• 2 teaspoons ground cumin

• 1/2 teaspoon red pepper flakes

• 4 tomatoes, peeled and seeded, then diced

• 1/3 cup fresh cilantro, chopped

• 6 tablespoons Monterey Jack cheese, shredded

• 2 green onions, thinly sliced

Directions

• Bring the beans, water, bay leaf, and 1/2 teaspoon of salt to a boil in a large saucepan over high heat. Reduce to low heat, cover partially, and simmer 70 minutes, until the beans are tender. Drain and discard the bay leaf.

• Coarsely chop the roasted bell peppers and set aside. Heat the oil in a large saucepan over medium heat and add the yellow onion. Sauté 6 minutes until soft and lightly golden.

• Stir in the garlic, chili powder, oregano, cumin, red pepper flakes, and remaining salt. Cook 1-2 minutes, then add the bell peppers, cooked beans, tomatoes, and cilantro. Cook 5-6 minutes until the tomatoes are heated through.

• Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutrition (per serving)

• Calories: 300 cal

• Total fat: 8g

• Saturated fat: 1g

• Monounsaturated fat: 4g

• Cholesterol: 5mg

• Sodium: 486mg

• Carbohydrate: 45g

• Fiber: 16g

• Protein: 16g