4
Serves
Preparation time: 10 minutes
Cooking time: 25 minutes
Legumes have a lot going for them. They’re an inexpensive source of protein, a good source of B-vitamins and, when sprouted, are an excellent source of vitamin C. In addition, kidney and cannellini beans provide more than three times the amount of fiber found in many vegetables.
2 tablespoons extra-virgin olive oil
1 large onion, halved and sliced
1 red chile, seeded and chopped
1 can (14 1/2 ounces/400 millileters) no-salt diced tomatoes
1 1/4 cups vegetable broth
1 tablespoon tomato ketchup
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
2 teaspoons chili powder
1 can (15 ounces/425 millileters) no-salt red kidney beans, drained and rinsed
1 can (15 ounces/425 millileters) low-sodium cannellini beans, drained and rinsed
1 cup frozen corn
1 cup plain yogurt, to serve
2 tablespoons snipped fresh chives
1. Heat the oil in a large skillet over medium heat. Add the onion and chile, and cook, stirring, until the onion is lightly browned, 5 minutes.
2. Stir in the tomatoes, broth, 11/4 cups water, ketchup, parsley, oregano, and chili powder. Bring to a boil, reduce heat, and simmer for 10 minutes, stirring occasionally.
3. Add the kidney beans, cannellini beans, and corn. Simmer until heated through and flavors meld, 10 minutes.
4. One servings equals 1/4 of the chili topped with 1/4 cup yogurt and 1/2 tablespoon chives.
Per serving: 385 calories, 15 g protein, 46 g carbohydrates, 11 g fiber, 15 g total fat, 3 g saturated fat, 432 mg sodium.