Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

Veggie Bean Chili

Written By: Peggy Korody - Jan• 02•12

Happy New Year! Did you make a New Year resolution?  How about joining the Meatless Monday campaign?  Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.  Here’s a recipe to help you get started.

Ingredients:

¼ cup canola oil

2     medium onions, chopped

1     red bell pepper, cored, seeded, and chopped

1     green bell pepper, cored, seeded, and chopped

2     jalapeno chili peppers, seeded, finely chopped

2     cloves garlic, minced

1     tablespoon cumin seed

1     (28 ounce can) diced tomatoes, low-sodium

2     (14 ounce cans) red kidney beans, low-sodium

2/3   cup water or dry red wine

Salt and pepper, to taste

Warm the oil in a large saucepan over medium heat, add the onions, cover, and cook until tender, about 5 minutes.  Add the peppers, cover, and cook for 5 more minutes.

Add the chili peppers, garlic, and cumin seeds and stir, then pour in the tomatoes.

Drain and rinse the beans.  Add the beans and the water (or wine if using) to the pan.

Bring to a boil, then cover, reduce the heat, and cook gently until the mixture is heated through and looks thick: 15-20 minutes.  Season to taste with salt and pepper, and serve.

Serving Ideas: I like to serve with shredded cheese, diced avocado, and low-fat sour cream. On the side offer either cornbread or tortilla chips.

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