I Love Me Café

This comfort meal tastes best when prepared with company, accompanied by lots of conversation.

Dinner

3 Bean Chili

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INGREDIENTS:

  • 3/4 cups onions, diced
  • 1 cup red or green peppers, diced small (I like to use various colors)
  • 1 ½ cloves garlic minced
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 8 oz* of organic chickpeas, canned or soaked and ready to cook as shown in chart
  • 8 oz of pinto beans, canned or prepared as shown in the chart
  • 8 oz red or black beans, canned or prepared as shown in the chart
  • One 28 oz can of diced tomatoes with their juice
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon of cumin
  • ½ tablespoon chili powder
  • ½ teaspoon tumeric

3 Bean Chili

Makes 8 cups: each serving is one cup

Directions

1.  Put the beans all ingredients in a large pot and bring to a boil

2.  Lower heat and simmer for 1 hour, until the acidity of the tomatoes becomes neutralized and all the flavors have been blended to savory perfection


Chef Angela: Once you set the pot to simmer, go read a book, meditate or enjoy some family time. The chili can be served with brown rice, quinoa, or a side of fresh green salad. Optional: add a teaspoon of creamy low-fat Greek yogurt.


Debbie’s Nutrition Notes:
This dish combines the nutrition power of three legumes – chickpeas, pinto beans, and black beans. Because they are high in fiber, they are digested slowly to help stabilize your blood glucose.  They are also an excellent source of plant protein, vitamins and minerals.