Monday, October 12, 2009

Food Sense 5- Four-bean Vegetarian Chili

When August rolls around, things get hectic. School starts, and that means lots of effort at the college getting things up to speed. Throw in a couple of new staff members, and things really get hectic. Having said that, here’s a recipe with my own twist based on one from a web site I stumbled upon called ProfHacker. What made the original recipe great (and in my opinion, my own version better) is the simplicity. This is literally a “dump it in and walk away” recipe.

Four-bean Vegetarian Chili

2 15oz cans dark red kidney beans
2 15oz cans black beans
2 15oz cans Great Northern or cannellini beans
2 15oz cans pinto beans
2 15oz cans diced tomatoes
1 cup frozen corn
1 medium onion, diced
1 tbsp chili powder
2 tsp garlic powder
2 tsp cinnamon
1 tsp black pepper
Salt to taste
Hot sauce to taste

1. Dump the beans and tomatoes (including all of the liquor in the cans) into a large crock pot. Reserve the frozen corn.
2. Add the onions.
3. Stir in the spices (Note: be careful with the salt; most canned beans have some salt in them).
4. Turn the crock pot on low, and cook until the beans are at the desired consistency. Add the frozen corn 20 minutes before serving.

Nutritional information:
Serving Size 232 g.(one cup) Per Serving: Calories, 74; Calories from Fat, 4; Total Fat, 0.4g; Cholesterol, 0mg; Sodium, 14mg; Total Carbohydrates, 16.9g; Dietary Fiber, 6.8g; Sugars, 4.3g; Protein, 3.9g