Here’s another high-fiber recipe that was pretty simple to make. I made it while my cassoulet was baking this weekend and froze some for giving away and for later in the week.
I’ve copied their recipe below, but I made my own additions while it cooked because the original recipe seemed a little tart and lacked some depth. I added about two tablespoons of brown sugar and a heaping tablespoon of cocoa to the mix. I also simmered it about 10 minutes longer than recipe called for.
Serving size is about two cups, and each serving has about 16 grams of fiber. It’s only supposed to have 294 calories (and it’s pretty filling for having that much), but if you add the sugar like I did, that’ll obviously add up.
Multi-Bean Chili (From Eatingwell.com )
1 tablespoon canola oil
1 large onion, diced
4 cloves garlic, minced
3 tablespoons chili powder
1 tablespoon ground cumin
1/4-1/2 teaspoon ground chipotle chile or cayenne pepper, or to
taste
1 28-ounce can crushed tomatoes
3 medium tomatoes, chopped
1 15-ounce can dark red kidney beans, rinsed
1 15-ounce can small white beans, such as navy beans, rinsed
1 15-ounce can black beans, rinsed
3 cups water
1/2 teaspoon freshly ground pepper
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes. Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.
