This meatless chili offers loads of healthy fiber, protein, and tangy Tex-Mex flavor in every bite. It can be used as a dip for tortilla chips, or an addition to a corn or flour tortilla to make a unique taco. The spices, vegetables, and beans are all very good for the heart. Since it is vegetarian, it lacks the harmful cholesterol and fat.
Mexican Three Bean Chili
- 1 TB olive oil
- 1 medium onion, diced
- 1 medium green bell pepper, seeded and diced
- Salt and pepper to taste
- 1 jalapeno pepper, seeded and minced
- 1 garlic clove, minced
- 1 TB chili powder
- 1 tsp. ground cumin
- 1/2 tsp. smoked paprika
- 1/4 tsp. cayenne pepper
- 1 (15 oz.) can crushed tomatoes
- 1 (8 oz.) can tomato sauce
- 1 cup canned red kidney beans, drained and rinsed
- 1 cup canned pinto beans, drained and rinsed
- 1 cup canned black beans, drained and rinsed
- Nonfat plain Greek yogurt and chopped fresh cilantro leaves to serve
1. Heat oil in a large heavy-bottomed pot over medium-high heat. Add onion and bell pepper, season with salt and pepper, and cook, stirring often, until softened, about 6 minutes. Stir in jalapeno and garlic and cook a further minute.
2. Add chili powder, cumin, paprika, and cayenne pepper and cook, stirring constantly for 1 minute. Add tomatoes and tomato sauce and bring to a boil. Reduce heat to medium-low and cook at a simmer for 10 minutes.
3. Stir in all beans and allow to simmer until thickened and piping hot, about 10 minutes. Serve immediately with a dollop of yogurt and a sprinkling of chopped cilantro.
Makes 4 servings
By Liz Scott