Post by April B. on Sept 30, 2003 12:20:23 GMT -6
Spicy 3 Bean Vegetarian Chili
Makes 10 cups
11.3 g protein, 2.6 g fat, 34 g carbohydrates, 2.8 mg iron, 66 mg calcium, 196 calories.
1 tbsp olive oil
1 large onion, chopped
2 crushed garlic cloves
1/4 cup flour
2 tbsp chili powder
1 tbsp ground cumin
1/2 tsp each salt and pepper
1/2 cup water
28 oz can tomatoes, with juice
19 oz. can Romano beans, drained
19 oz. can red kidney beans, drained
19 oz. can white kidney beans, drained
1 bay leaf
4 oz. can diced green chilies or 3 jalapeno peppers, seeded and chopped (optional)
1/2 cup chopped fresh coriander or parsley
Heat oil in a large saucepan set over medium heat. Add onion and garlic. Saute until onion has softened, about 5 minutes.
Meanwhile, mix flour with chili powder, cumin, salt and pepper. Stir into pan and continue cooking, stirring gently for 2 minutes.
Slowly stir in water and juice from tomatoes. Continue stirring until mixture starts to thicken. Then, add tomatoes and beans.
Break up tomatoes with a fork. Stir in bay leaf and diced chilies.
Bring to a boil over medium-high heat, stirring often, for 30 minutes.
Remove bay leaf and stir in parsley or coriander.
Serve with tortilla chips.
Sprinkle sliced green onions, grated cheddar cheese and seeded chopped tomatoes overtop if desired.
This tastes great over rice or rolled up in a flour tortilla.
Makes 10 cups
11.3 g protein, 2.6 g fat, 34 g carbohydrates, 2.8 mg iron, 66 mg calcium, 196 calories.
1 tbsp olive oil
1 large onion, chopped
2 crushed garlic cloves
1/4 cup flour
2 tbsp chili powder
1 tbsp ground cumin
1/2 tsp each salt and pepper
1/2 cup water
28 oz can tomatoes, with juice
19 oz. can Romano beans, drained
19 oz. can red kidney beans, drained
19 oz. can white kidney beans, drained
1 bay leaf
4 oz. can diced green chilies or 3 jalapeno peppers, seeded and chopped (optional)
1/2 cup chopped fresh coriander or parsley
Heat oil in a large saucepan set over medium heat. Add onion and garlic. Saute until onion has softened, about 5 minutes.
Meanwhile, mix flour with chili powder, cumin, salt and pepper. Stir into pan and continue cooking, stirring gently for 2 minutes.
Slowly stir in water and juice from tomatoes. Continue stirring until mixture starts to thicken. Then, add tomatoes and beans.
Break up tomatoes with a fork. Stir in bay leaf and diced chilies.
Bring to a boil over medium-high heat, stirring often, for 30 minutes.
Remove bay leaf and stir in parsley or coriander.
Serve with tortilla chips.
Sprinkle sliced green onions, grated cheddar cheese and seeded chopped tomatoes overtop if desired.
This tastes great over rice or rolled up in a flour tortilla.
