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