Three-Bean Vegetable Chili
Delicious and dramatic, this dish is a mosaic of colors. It's easy enough to make for a simple family dinner but impressive enough to serve to guests.
Yield
8 servingsPrep
15 minCook
40 minReady
55 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | tablespoon |
olive oil
|
|
| ¼ | teaspoon |
red pepper flakes
crushed |
|
| 1 | tablespoon |
coriander seeds
|
|
| 1 | tablespoon |
cumin seeds
|
|
| 3 | medium |
sweet bell peppers
seeded, chopped |
*
|
| 2 | medium |
fennel bulb
|
*
|
| 1 | teaspoon |
oregano
dried |
|
| 2 | tablespoons |
chili powder
|
|
| 3 | medium |
tomatoes
peeled, chopped, or 16 ounce can diced tomatoes |
|
| 1 ½ | cups |
green beans
chopped |
|
| 1 ¾ | cups |
kidney beans, canned
or cooked, rinsed if canned |
|
| 1 ¾ | cups |
black beans
or cooked, rinsed if canned |
|
| 1 ¾ | cups |
white beans
cooked, or canned, rinsed if canned |
|
| 1 | x |
water
or tomato juice |
*
|
| ½ | cup |
cilantro
or parsley, chopped |
|
| 1 | x |
salt
|
*
|
| 1 | x |
black pepper
freshly ground |
*
|
| 1 | x |
cheddar cheese
or plain low-fat, shredded |
*
|
| 1 | x |
yogurt
optional |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
olive oil
|
|
| 1.3 | ml |
red pepper flakes
crushed |
|
| 15 | ml |
coriander seeds
|
|
| 15 | ml |
cumin seeds
|
|
| 3 | medium |
sweet bell peppers
seeded, chopped |
*
|
| 2 | medium |
fennel bulb
|
*
|
| 5 | ml |
oregano
dried |
|
| 3E+1 | ml |
chili powder
|
|
| 3 | medium |
tomatoes
peeled, chopped, or 16 ounce can diced tomatoes |
|
| 355 | ml |
green beans
chopped |
|
| 414 | ml |
kidney beans, canned
or cooked, rinsed if canned |
|
| 414 | ml |
black beans
or cooked, rinsed if canned |
|
| 414 | ml |
white beans
cooked, or canned, rinsed if canned |
|
| 1 | x |
water
or tomato juice |
*
|
| 118 | ml |
cilantro
or parsley, chopped |
|
| 1 | x |
salt
|
*
|
| 1 | x |
black pepper
freshly ground |
*
|
| 1 | x |
cheddar cheese
or plain low-fat, shredded |
*
|
| 1 | x |
yogurt
optional |
*
|
Directions
In large heavy pot, heat oil over medium heat.
Add crushed red pepper flakes, coriander and cumin and cook, stirring often, until seasonings darken slightly.
Add peppers, fennel, oregano and chili powder and cook, stirring often, until vegetables begin to soften, about 5 minutes.
Add tomatoes and all beans and bring to a boil.
Reduce heat to low and simmer, stirring occasionally, for 30 minutes.
Add water or tomato juice as needed if too much liquid evaporates.
Stir in cilantro or parsley and season with salt and pepper.
Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
