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Spicy Three-Bean Chili Recipe

Spicy Three-Bean Chili Recipe

“Even my meat-loving family devours this hearty meatless chili," says Melissa Mendez of Gilbert, Minnesota. "Since it's more fun to eat with your hands, we scoop it up with chips! It's fast, simple to make and freezes well.”
TOTAL TIME: Prep: 20 min. Cook: 30 min. YIELD:8 servings

Ingredients

  • 1 medium green pepper, chopped
  • 1 medium sweet yellow pepper, chopped
  • 1 jalapeno pepper, seeded and chopped
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (14-1/2 ounces each) diced tomatoes with mild green chilies, undrained
  • 1 can (10 ounces) diced tomatoes and green chilies, undrained
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup vegetable broth
  • 1 teaspoon chili powder
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1 can (16 ounces) spicy fat-free refried beans
  • 1/3 cup shredded reduced-fat cheddar cheese
  • 1/3 cup thinly sliced green onions

Directions

  • 1. In a Dutch oven coated with cooking spray, saute the peppers and onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, kidney beans, black beans, broth, chili powder, cumin and cayenne. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes.
  • 2. Stir in refried beans; simmer 10 minutes longer. Garnish each serving with 2 teaspoons each of cheese and green onions. Yield: 8 servings (2-1/2 quarts).
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts

1-1/4 cups equals 201 calories, 3 g fat (1 g saturated fat), 3 mg cholesterol, 803 mg sodium, 34 g carbohydrate, 8 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.