Italian Three-Bean Chili
The beans in this easy meatless chili make it high in protein and fiber.
Prep Time:
20 mins
Total Time:
50 mins
Servings:
6 servings
Ingredients
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1 medium red onion, chopped (1/2 cup)
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1 clove garlic, minced
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2 tablespoons olive oil
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1 15-ounce can tomato sauce
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1 15-ounce can black beans, rinsed and drained
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1 15- to 16-ounce can great Northern beans, rinsed and drained
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1 14 1/2-ounce can diced tomatoes
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1 cup frozen green soybeans
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1 4-1/2-ounce can diced green chile peppers
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1/2 cup water
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1 tablespoon balsamic vinegar
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1/3 cup sliced pitted ripe olives
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2 tablespoons snipped fresh cilantro
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Hot cooked rice, pasta, or couscous
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Shredded mozzarella cheese (optional)
Directions
1.
In a large saucepan cook and stir onion and garlic in hot oil over medium heat for 5 minutes or until tender. Add tomato sauce, black beans, great Northern beans, diced tomatoes, soybeans, chile peppers, water, and vinegar. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes, stirring occasionally. Stir in olives and cilantro. Simmer, covered, for 5 minutes. Ladle into bowls over rice, pasta, or couscous; top with mozzarella cheese, if desired. Makes 6 servings.
Nutrition information
Calories 436, Total Fat 12 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 2 g, Cholesterol 11 mg, Sodium 828 mg, Carbohydrate 62 g, Total Sugar 8 g, Fiber 10 g, Protein 23 g. Daily Values: Vitamin A 0%, Vitamin C 42%, Calcium 33%, Iron 29%.
Percent Daily Values are based on a 2,000 calorie diet
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