Recipe courtesy of Frontier Natural Products Cooperative
Ease of Preparation: Easy
Preparation Time: 15 min
Cook Time: 25 min
Recipe By: Carrie Holcolmb
From: Easy Dinners Vegetarian
Used with permission of Published by Meredith Books
Three different beans plus corn and summer squash make this beer-seasoned chili a sure-fire favorite.
3 cloves garlic, minced
1 tablespoon cooking oil
2 cans (14 1⁄2-ounce) chunky chili-style tomatoes or 2 cans low-sodium stewed tomatoes
1 can (12-ounce) beer or non-alcoholic beer or 1 12-ounce nonalcoholic beer
1 cup water
1 can (8-ounce) low-sodium tomato sauce
3 to 4 teaspoons chili powder
1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
1 tablespoon Dijon-style mustard
1 teaspoon ground cumin
1/2 teaspoon ground black pepper
several dashes bottled hot pepper sauce (optional)
1 can (15-ounce) reduced-sodium pinto beans, rinsed and drained
1 can (15-ounce) white kidney beans (cannellini beans), rinsed and drained
1 can (15-ounce) reduced-sodium red kidney beans, rinsed and drained
1 1/2 cups fresh or frozen whole kernel corn
1 1/2 cups chopped zucchini or 1 1/2 chopped yellow summer squash
3/4 cup (3 ounces) shredded cheddar or Monterey Jack cheese (optional)
In a 4-quart Dutch oven cook garlic in hot oil for 30 seconds. Stir in the undrained tomatoes, beer, water, tomato sauce, chili powder, oregano, mustard, cumin, black pepper, and, if desired, hot pepper sauce. Stir in pinto beans, white kidney beans, and red kidney beans. Bring to boiling; reduce heat. Cover and simmer for 10 minutes.
Stir in corn and zucchini or yellow summer squash. Return to boiling; reduce heat. Cover and simmer about 10 minutes more or until vegetables are tender.
To serve, ladle chili into bowls. If desired, top with shredded cheese.
As prepared, each serving contains 256 calories, 4g total fat, 0mg cholesterol, 1006mg sodium, 54g total carbohydrate and 15g protein.