*  Exported from  MasterCook  *

                       Three-Bean Vegetable Chili

Recipe By     : Vegetarian Times, March 1998, page 45
Serving Size  : 6    Preparation Time :0:00
Categories    : Chili

 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1      tb            Olive oil
    1/4  ts            Crushed red pepper flakes
  1      tb            Coriander seeds
  1      tb            Cumin seeds
  3      md            Bell peppers -- seeded, chopped,
                       - red, orange, and yellow
  2      md            Fennel bulbs
  1      ts            Dried oregano
  2      tb            Chili powder
  3      md            Tomatoes -- peeled and chopped
                       - -OR-
  16     oz            Can diced tomatoes
  1 1/2  c             Cut green beans
  1 3/4  c             Cooked or canned kidney beans
                       -- rinsed if canned
  1 3/4  c             Cooked or canned black beans
                       -- rinsed if canned
  1 3/4  c             Cooked or canned white beans
                       -- rinsed if canned
                       Water or tomato juice --
                       - as needed
    1/2  c             Fresh cilantro or parsley --
                       - chopped
                       Salt -- to taste
                       Black pepper --
                       - freshly ground, to taste
                       Cheddar cheese -- shredded
                       - (optional)
                       Yogurt -- for garnish

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. And the best part is, 1 serving contains 11 g of
fiber, nearly half the recommended daily intake of 25 g per day.

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.

Per serving: 286 cal; 14 g protein; 3 g total fat (1 g sat fat);
50 g carbs; 0 chol; 380 mg Sod; 11 g fiber; Vegan/Lacto

Busted by Christopher E. Eaves <[email protected]>
Busted by Kathleen <[email protected]> on Apr 20, 1998


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