Three Bean Garden Chili
From Leslie Beck's Foods That Fight Disease, this hearty meal is packed
with fibre-rich legumes, providing 16 grams of fibre per serving. Cocoa
and cinnamon give the chili a unique, subtle flavour that will leave
your guests guessing at the secret ingredient that makes it tastes so
good. This chili is a breeze to make and freezes well.
Ingredients
- 1 tbsp canola oil
- 1 large onion, chopped
- 3 cloves garlic, chopped
- 1 red bell pepper, seeded and diced
- 1 green bell pepper, seeded and diced
- 2 cans (28 oz/796 ml)  diced tomatoes
- 1 19 oz/540 ml can  kidney beans, drained and rinsed
- 1 19 oz/540 ml can  black beans, drained and rinsed
- 1 19 oz/540 ml can  chickpeas, drained and rinsed
- 1/2 cup canned  whole-kernel corn
- 2�? tbsp  chili powder
- 2 tbsp unsweetened cocoa
- 1/2 tsp  cinnamon
- 1/4 tsp cayenne pepper
- 1 carrot, chopped
- 2 tbsp tomato paste 
- freshly ground black pepper to taste
Directions
Heat oil in a large saucepan over medium heat. Add onion; sauté for 4
to 5 minutes or until golden brown. Add garlic and bell peppers; sauté
for 2 to 3 minutes.
Add tomatoes, kidney beans, black beans, chickpeas, corn, chili powder,
cocoa, cinnamon, cayenne pepper, carrot, and tomato paste. Stir to
combine. Season with black pepper. Cover and simmer for 35 minutes.
Serves 8
Per 1 1/2 cup (375 ml) serving: 318 cal, 16 g pro, 4 g total fat (1 g
saturated fat), 60 g carb, 16 g fibre, 0 mg chol, 789 mg sodium
Excellent source of: fibre, vitamin A, folate, vitamin C, iron,
magnesium, potassium
Good source of: vitamin K, calcium
Source: www.lesliebeck.<WBR>com