Italian Three-Bean Chili Recipe
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The beans in this easy meatless chili make it high in protein and fiber.
Ingredients
- 1 medium red onion, chopped (1/2 cup)
- 1 clove garlic, minced
- 2 tablespoons olive oil
- 1 15-ounce can tomato sauce
- 1 15-ounce can black beans, rinsed and drained
- 1 15- to 16-ounce can great Northern beans, rinsed and drained
- 1 14 1/2-ounce can diced tomatoes
- 1 cup frozen green soybeans
- 1 4-1/2-ounce can diced green chile peppers
- 1/2 cup water
- 1 tablespoon balsamic vinegar
- 1/3 cup sliced pitted ripe olives
- 2 tablespoons snipped fresh cilantro
- Hot cooked rice, pasta, or couscous
- Shredded mozzarella cheese (optional)
- 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.
- 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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