By Mayo Clinic Staff

Dietitian's tip:

Traditional chili takes on a new look with the addition of colorful roasted bell peppers and black, cannellini and Anasazi beans. Serve as a main dish with corn bread or crusty whole-grain bread.

Number of servings

Serves 8

Ingredients

  1. 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained
  2. 4 cups water
  3. 1 bay leaf
  4. 1 1/2 teaspoons salt
  5. 2 large green bell peppers, roasted and seeded
  6. 2 large red or yellow bell peppers, roasted and seeded
  7. 3 tablespoons olive oil or canola oil
  8. 1 yellow onion, chopped
  9. 4 cloves garlic, minced
  10. 1 tablespoon chili powder
  11. 1 tablespoon dried oregano
  12. 2 teaspoons ground cumin
  13. 1/2 teaspoon red pepper flakes
  14. 4 tomatoes, peeled and seeded, then diced
  15. 1/3 cup chopped fresh cilantro (fresh coriander)
  16. 6 tablespoons shredded queso asadero or Monterey Jack cheese
  17. 2 green (spring) onions, including tender green tops, thinly sliced

Directions

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutritional analysis per serving

  • Total fat 8 g
  • Calories 300
  • Protein 16 g
  • Cholesterol 5 mg
  • Total carbohydrate 45 g
  • Dietary fiber 16 g
  • Monounsaturated fat 4 g
  • Saturated fat 1 g
  • Sodium 486 mg

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Apr. 15, 2011