This is a favorite at the farmhouse. We have it almost every week during the winter months. It is super easy to make, fiber-rich, economical, and is great packed in a thermos for lunch. Serve it with organic tortilla chips and a dollop of lowfat sour cream (we are loving the Smart Start sour cream these days) - delicious!
Yield: 8 servings (serving size: 1 cup)
Ingredients
1 tablespoon vegetable oil
2 cups chopped onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped red bell pepper
2 garlic cloves, minced
1 tablespoon brown sugar
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained
2 (15-ounce) cans black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
Preparation
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.
Nutritional Information
Calories: 257 (9% from fat)
Fat: 2.7g (sat 0.3g,mono 0.5g,poly 1.2g)
Protein: 12.8g
Carbohydrate: 48.8g
Fiber: 14.2g
Cholesterol: 0.0mg
Iron: 4.5mg
Sodium: 876mg
Calcium: 150mg
Cooking Light, DECEMBER 2003
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