Recipe Tip  
  January 2011
Three-Bean Vegetarian Chili  

Thanks to my client who submitted this.

Slightly adapted from Cooking Light/ My Recipes archives

2 red bell peppers
3 Tbsp extra virgin olive oil (or less)
1 cup chopped onion
2 tsp ground cumin
1 tsp crushed red pepper
1 tsp paprika
1/2 tsp salt (optional)
4 garlic cloves thinly sliced (or 4 tsp jarred minced garlic)
2 cups veggie broth
1 ½ cups (1/2 inch) cubed peeled butternut squash
1 (28 oz) can no-salt-added tomatoes, undrained and chopped
1 (15 oz) can pinto beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1 (15 oz) can red kidney beans, rinsed and drained
1/2 cup thinly sliced green onions

1.  Preheat broiler.

2. Cut bell peppers in ½ lengthwise.  Remove and discard seeds and membranes.  Place pepper halves, skin sides up on a foil lined baking sheet.  Broil 15 minutes or until blackened.  Place pepper halves in a zip-top plastic bag, seal and let stand 15 minutes.  Peel burned part off and chop peppers.

3. Heat a Dutch oven over medium-low heat.  Add oil to pan.  Add onion, cook 15 minutes, stirring occasionally.  Stir in cumin, red pepper, paprika, salt and garlic, and cook 2 minutes, stirring frequently.  Add bell peppers, broth, squash, and tomatoes.  Bring to a simmer for cook for 20 minutes stirring occasionally.  Add beans and simmer another 25 minutes until slightly thick, stirring occasionally.  Sprinkle with green onions. 

Makes about 6 servings.  (1 1/2 cups each)
Nutrition info:
Calories 264
Fat 8 grams (1.2 sat)  would be less if using less oil
Protein 9.5 grams
Carbs 40.9 grams
Fiber 10.7 grams
Sodium 787 mg (could be less with no added salt and low sodium broth, beans etc)
Iron 4.4 mg
Calcium 145 mg

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