Hearty Three Bean Chili

• Here it is. The basic recipe, that is. When I've made it I've
• omitted the cilantro (yuck!) and not bothered with sour cream, and
• I've typically also added:
• 1 lb meat (ground beef/Italian sausage)
• 1 cup elbow macaroni
• 1 - 2 tsp crushed red pepper
• 1 - 2 tsp dried minced onion
• 1/2 tsp garam masala
• Hearty Three Bean Chili
• It's cold outside. This hearty but healthy chili will warm your heart
• and your senses. Plus, it's fast and easy to prepare, even after a
• hard day at work!
• 2 teaspoons (tsp) olive oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 2 tsp minced garlic
• 3/4 cup water
• 2 tablespoons (tbs) tomato paste
• 2 tsp chili powder
• 2 tsp ground cumin
• 1/4 tsp ground black pepper
• 1 (15.5-ounce) can garbanzo beans, rinsed and drained
• 1 (15.5-ounce) can red kidney beans, rinsed and drained
• 1 (15.5-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can organic vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 1 tbs yellow cornmeal
• 1/4 cup chopped fresh cilantro
• 6 tbs reduced-fat sour cream

1. Heat olive oil in large saucepan over medium-high heat. Add onion,
2. bell pepper and garlic to pan; saute 3 minutes. Stir in 3/4 cup water
3. and next nine ingredients (through diced tomatoes), and bring to a
4. boil. Reduce heat, and simmer 8 minutes.
5. Stir in cornmeal and cook for 2 more minutes. Remove from heat, and
6. stir in cilantro. Serve with sour cream. Makes six servings (serving
7. size = 11/3 cups chili with 1 tbs sour cream).
8. Per Serving: 180 calories; 4.9 grams (g) fat; 8.4 g protein; 29.5 g
9. carbs; 8.6 g fiber; 5 milligrams (mg) cholesterol; 714 mg sodium; 2.3
10. mg iron; 86 mg calcium. n
11. Source: January/February 2008 Cooking Light.
12. --
13. Brian

basic recipe, cilantro, typically also, meat, elbow macaroni, red pepper, onion, garam masala, three, hearty, after, olive oil, onion, green bell pepper, garlic, water, tomato paste, chili powder, ground cumin, ground black pepper, garbanzo beans, red kidney beans, black beans, vegetable broth, salt, cornmeal, fresh cilantro, sour cream

Taken from www.epicurious.com/recipes/member/views/hearty-three-bean-chili-53039371 (may not work)