Three-Bean Chili with Vegetables

Chipotle chiles add a subtle smokiness and a touch of spicy heat. Cook this hearty, kid-friendly dish up to two days ahead. Thin it with a little water when reheating, if necessary.

Yield: 16 servings (serving size: 1 1/4 cups chili, 1 tablespoon cilantro, 1 tablespoon cheese, and 1 tablespoon sour cream)

Ingredients

• 1 1/2  tablespoons  canola oil
• 2  cups  chopped onion
• 2/3  cup  chopped carrot
• 4  garlic cloves, minced
• 4  cups  water
• 2  cups  frozen whole-kernel corn
• 1  cup  chopped red bell pepper (about 1 large)
• 1  cup  chopped zucchini
• 2  tablespoons  chili powder
• 2  teaspoons  dried oregano
• 2  teaspoons  ground cumin
• 3/4  teaspoon  salt
• 2  (28-ounce) cans crushed tomatoes
• 2  (16-ounce) cans pinto beans, rinsed and drained
• 2  (16-ounce) cans kidney beans, rinsed and drained
• 2  (15-ounce) cans black beans, rinsed and drained
• 1  (6-ounce) can no-salt-added tomato paste
• 1 1/2  tablespoons  rice vinegar
• 1 1/2  teaspoons  to 1 tablespoon finely chopped chipotle chile, canned in adobo sauce
• 1  cup  chopped fresh cilantro
• 1  cup  (4 ounces) shredded reduced-fat cheddar cheese
• 1  cup  reduced-fat sour cream

Preparation

Heat oil in a large stockpot over medium-high heat. Add onion, carrot, and garlic; sauté 5 minutes. Stir in 4 cups water and next 12 ingredients (through tomato paste); bring to a boil. Cover, reduce heat, and simmer 25 minutes or until carrot is tender, stirring occasionally. Stir in vinegar and chipotle. Top with fresh cilantro, cheese, and sour cream.

Nutritional Information

Calories:

211 (26% from fat)

Fat:

6.1g (sat 2.4g,mono 1.5g,poly 0.9g)

Protein:

10.3g

Carbohydrate:

34.6g

Fiber:

8.8g

Cholesterol:

11mg

Iron:

3.5mg

Sodium:

708mg

Calcium:

159mg

Charity Ferreira, Ice Cream Treats: Easy Ways to Transform Your Favorite Ice Cream into Spectacular Desserts, Cooking Light, OCTOBER 2006