Ingredients
| Quantity | Ingredients |
|---|---|
| 1 tbsp / 15 ml | canola, olive or avocado oil |
| 1 cup / 250 ml | chopped onion |
| 3 | cloves garlic, crushed |
| 1.5 cups / 375 ml | chopped green pepper (about 1 large) |
| 1 can (28 oz / 796 ml) | diced tomatoes |
| 1 can (19 oz / 540 ml) | kidney beans, drained and rinsed well |
| 1 can (19 oz / 540 ml) | chickpeas, drained and rinsed well |
| 1 can (19 oz / 540 ml) | black beans, drained and rinsed well |
| 1.5 cups / 375 ml | fresh or frozen corn kernels |
| 2 tbsp / 25 ml | molasses |
| 2 tbsp / 25 ml | white vinegar |
| 1 tbsp / 15 ml | cocoa powder |
| 1/2 tsp / 2 ml | dried chipotle chili powder (or to taste; I use 1 or 2 heaping teaspoons!) |
Directions
Heat oil in a large saucepan over medium heat. When pan is hot, add onions and sauté about 8 to 10 minutes. Add garlic and green pepper; sauté another minute.
Add tomatoes, kidney beans, chickpeas, baked beans, corn, molasses, vinegar, cocoa powder, and chipotle chili pepper. Cover and bring to a gentle boil over high heat; reduce and simmer for 30 minutes.
Serves 8.
Per 1 cup (250 ml) serving: 275 cal, 12 g pro, 4 g total fat (1 g saturated fat), 54 g carb, 10 g fibre, 0 mg chol, 434 mg sodium
Nutrition Facts
| Calories | 275 |
| Cholesterol | 0 |
| Carbohydrates | 54 |
| Fiber | 10 |
| Protein | 12 |
| Fat | 4 |
| Saturated Fat | 1 |
| Trans Fat | 0 |
| Sodium | 434 |
Source: Leslie Beck's Healthy Kitchen