Three-Bean Chili

Purchase corn muffins from the supermarket to round out your dinner.

Yield: 6 servings (serving size: 1 1/3 cups chili and 1 tablespoon sour cream)

Ingredients

• 2  teaspoons  olive oil
• 1  cup  prechopped onion
• 1/2  cup  prechopped green bell pepper
• 2  teaspoons  bottled minced garlic
• 3/4  cup  water
• 2  tablespoons  tomato paste
• 2  teaspoons  chili powder
• 2  teaspoons  ground cumin
• 1/4  teaspoon  black pepper
• 1  (15 1/2-ounce) can garbanzo beans, rinsed and drained
• 1  (15 1/2-ounce) can red kidney beans, rinsed and drained
• 1  (15 1/2-ounce) can black beans, rinsed and drained
• 1  (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)
• 1  (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
• 1  tablespoon  yellow cornmeal
• 1/4  cup  chopped fresh cilantro
• 6  tablespoons  reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:

180 (25% from fat)

Fat:

4.9g (sat 1.5g,mono 1.7g,poly 0.3g)

Protein:

8.4g

Carbohydrate:

29.5g

Fiber:

8.6g

Cholesterol:

5mg

Iron:

2.3mg

Sodium:

714mg

Calcium:

86mg