Is Three Bean Chili Good For You?

Servings: Makes 6
Nutrition information per serving:

3 Cloves

Garlic, minced

1 Medium

Onion, chopped

1 Tablespoon

Olive oil

1 Can (28 oz)

Italian-style tomatoes, cut up

1 Cup

Water

1 Can (6 oz)

Tomato paste

1 Tablespoon

Chili powder

1 Tablespoon

Dijon-style mustard

1 Teaspoon

Dried basil, crushed

1 Teaspoon

Dried oregano, crushed

1/2 Teaspoon

Ground cummin

1 Can (15 oz)

Red kidney beans, drained

1 Can (15 oz)

Great northern beans, drained

1 Can (15 oz)

Garbanzo beans (Chickpeas), drained

1 Cup

Carrots, chopped

1 Cup

Fresh or frozen whole kernel corn

1 Cup

Zucchini, chopped

3/4 Cup

Parmesan cheese, grated

Several dashes

Hot pepper sauce

Note: If using dry beans, soak separately overnight (about 8 hours), discard water and rinse. Place beans in a pan and cover with water, bring to a boil. Reduce heat and simmer for 30 minutes, drain and rinse beans, and follow recipe as per usual.

  1. In a heavy skillet cook garlic and onions in hot olive oil for about 1 minute, stirring constantly. Stir in undrained tomatoes, tomato paste, chili powder, mustard, basil, oregano, and cummin. Add the beans and water, bring mixture to a boil. Reduce heat and simmer, covered, for 10 minutes.
  2. Stir in the chopped carrots, corn and chopped zucchini. Simmer, covered for 10 minutes more. Add hot pepper sauce to taste.
  3. Spoon into serving bowls and top each serving of chili with 2 tablespoons of the Parmesan cheese.

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