Beans Beans the more You Eat, the more You…

Beans!

Vegetarian Chili!

Fat Free! Low Sodium! High Protein! High Fibre! Full of Vitamins and Minerals!

Follows Cardiac and Diabetic Diet

Serving size 1 cup: approx. 22 g Protein! 20g Fibre! That’s Amazing!

Ingredients:

3 cups of Beans and Lentils of your choice. This dish has:

  • Pinto beans
  • Dark Red Kidney Beans
  • Green lentils
  • Black eyed beans

Vegetables of your choice:

  • Tomatoes – at least 4 cups diced
  • Peppers – Green, Red, Yellow
  • Onions
  • Garlic

Seasonings: Add to your taste. Here are some suggestions below, but there are many sodium free seasonings that you can add to chili.

  • Chili powder 1-2 tbsp
  • Garlic powder
  • Basil
  • Oregano
  • Pepper

  • Allow Dry¬† Beans and Lentils to soak in cold water for 12 hours over night. Add 3 cups of water for every cup of beans.
  • Quick Soak Method: Add 3 cups of water for every cup of beans. Slowly bring to a boil gently for 2 minutes. Remove from heat, cover, and let stand for 1 hr.

  • Discard water after soaking.

  • Chop all of your vegetables as desired.
  • Note: You can used canned ingredients for this recipe, however the recipe will no longer be a No Salt added recipe.

  • First allow your onions and garlic to simmer in a small amount of oil as it lightly browns.
  • Then add in your vegetables and beans + lentils.
  • Also add your seasonings as desired.
  • Bring to a slow boil until beans are soft and vegetables look cooked. Approx 30min.
  • You may want to add more seasoning as desired!

  • ¬†Voila!

This recipe makes a HUGE batch. You will have extra. This is a great dish to freeze and eat on those nights that you just don’t feel like cooking.

Note: If your body is not used to this amount of fibre watch the serving size, and drink lots of water! hehe

1 thought on “Beans Beans the more You Eat, the more You…

  1. I had some of this chili a few days ago and it tasted great! It was very hearty with all the different varieties of beans and the texture and colours were very appealing. I will definately be including this recipe into my books.

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