Prep time: 5 minutes
Cook time: 1 hour
Yields 10 servings
1 onion, peeled and chopped
4 cloves garlic, peeled and minced
1 tbsp. olive oil
One 15-oz can red beans, drained and rinsed
One 15-oz can garbanzo beans, drained and rinsed
One 15-oz can pinto beans, drained and rinsed
1 c. frozen corn kernels, thawed
4 c. canned chopped tomatoes
1/3 c. chili powder
1 tsp. cayenne pepper (optional)
2 tsp. cumin
1 tbsp. ground black pepper
2 tbsp. dried oregano
1 tsp. dried basil
1 bay leaf
Salt and pepper, to taste
In a large dutch oven or stock pot, saute the onion and garlic in the olive oil until tender.
Add the beans, corn, tomatoes, chili powder, cayenne pepper, cumin, black pepper, oregano, basil and bay leaf.
Simmer for 1 hour and then remove bay leaf.
Season to taste with salt and pepper
Note: You could easily turn this recipe into a complete meal by adding some brown rice or other grain during cooking. If you do so, you’ll probably need to add a little more tomatoes or other liquid so it doesn’t get too thick.
Tip: If you’re dealing with unwanted cancer-related weight loss, you can boost the nutrient density by topping your chili with some diced avocado. You can also consider sprinkling on some cheese, sour cream or plain yogurt.
Calories 176; Fat 4g; Saturated Fat 1g; Cholesterol 0mg; Sodium 510 mg; Carbohydrate 30g; Fiber 6g; Protein 9g.