Mixed Bean Chili and Rice |
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Prep Time: 0 Minutes Cook Time: 30 Minutes |
Ready In: 30 Minutes Servings: 6 |
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When it comes to a healthy eating on a budget, beans are a dream food. They are rich in nutrients, dietary fibre and protein, they are filling and low in fat, and they are inexpensive and easy to keep on hand. Even better most grocers stock an impressive variety. Just be sure to drain and rinse them under cool water, to remove excess sodium and wash away the muddy flavor of the liquid. This hearty recipe is made with black beans and Great Northern beans, seasoned well, and given a bit of heat with the jalapeno pepper. Unsweetened cocoa adds depth to the flavours and an almost imperceptible hint of chocolate. Ingredients:
1 tablespoon canola oil |
1 1/2 cups yellow onions, chopped |
1 cup green bell pepper, chopped |
2 tablespoons garlic, minced |
1 jalapeno pepper, seeded and chopped |
1 (28 ounce) can tomatoes, crushed |
1 (15 ounce) can great northern beans, drained |
1 (125 ounce) can black beans, drained |
1 1/2 tablespoons chili powder |
2 teaspoons ground cumin |
1 teaspoon dried oregano |
1/4 teaspoon ground allspice |
1 (14 ounce) package instant brown rice |
Directions:
1. In a large saucepan over medium-high, combine oil, onions, bell pepper, garlic and jalapeno. Sauté until vegetables begin to soften, about 4 minutes. Add cocoa and sauté for another 3 minutes. Stir in tomatoes, both types of beans, chili powder, cumin, oregano and allspice. Bring chili to a simmer. Reduce heat to low, cover and simmer for 2 minutes. Meanwhile, cook rice according to packager instructions. Serve chili over rice.
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