Three Bean Garden Chili

Beans, beans good for your heart, beans, beans....you know the rest!  This recipe is packed full of beans, providing a whopping 16 grams of fibre per serving. 

Cocoa and cinnamon give this chili a unique and subtle flavour that will leave your guests trying to decide what it is that tastes so good.

Tip: This recipe is easy to make and freezes well.

Ingredients

1 tbsp	canola oil
1	large onion, chopped
1	red bell pepper, seeded and diced
1	green pepper, seeded and diced
3	cloves garlic, chopped
2 cans (28 oz/796 ml)	diced tomatoes
1 can (19 oz/540 ml)	kidney beans, drained and rinsed
1 can (19 oz/540 ml)	chickpeas, drained and rinsed
1 can (19 oz/540 ml)	black beans, drained and rinsed
2-3 tbsp	chili powder
1/4 tsp	cayenne pepper
1/2 tsp	cinnamon
2 tbsp	unsweetened cocoa powder
1	carrot, chopped
1/2 cup	whole-kernel corn
2 tbsp	tomato paste
	freshly ground black pepper, to taste

Directions

In a large saucepan, heat oil over medium heat.  Add onion and sauté for 4 to 5 minutes or until golden brown.  Add peppers and garlic and sauté another 2 to 3 minutes.

Add tomatoes, beans, chili powder, cayenne pepper, cinnamon, cocoa, carrots, corn, pepper and tomato paste.  Stir to combine. Cover and simmer for 35 minutes.

Serve warm.

Serves 8.

Per serving: 318 cal, 16 g pro, 4 g total fat (1 g sat. fat), 60 g carb, 16 g fibre, 0 mg chol, 789 mg sodium

Good source of: vitamin K, calcium

Excellent source of: vitamin A, vitamin C, folate, iron, magnesium, potassium

Source: Leslie Beck's Foods that Fight Disease (2008)

Source: /www.lesliebeck.com