Veg-Head Three-Bean Chili

• μερίδες: 4 servings
• συνολικός χρόνος: 25 minutes

Υλικά

2 tablespoons (2 turns around the pan) olive or vegetable oil

1 medium yellow skinned onion, chopped

1 large red pepper, seeded and chopped

1 large green pepper, seeded and chopped

1 large jalapeno pepper, seeded and chopped

4 cloves garlic, crushed and chopped

1 cup pale beer or vegetable stock/broth

1 (32- ounce) can crushed tomatoes

1 (14-ounce) can black beans

1 (14-ounce) can dark red kidney beans

1 tablespoon ground cumin

2 tablespoons chili powder

1 tablespoon cayenne hot pepper sauce, several drops

1 teaspoon coarse salt

1 cup spicy vegetarian refried beans

8 ounces (2 cups shredded) spicy Monterey Jack or smoked cheddar

Chopped scallions, whites and greens

Diced fresh seeded plum tomato

Blue and red corn tortilla chips or black bean tortilla chips, for dipping

Οδηγίες

Over moderate heat, add oil to a deep pot and combine onion, peppers, and garlic. Saute for 3 to 5 minutes to soften vegetables. Deglaze pan with beer or broth, add tomatoes, black beans, red kidney beans, and stirring to combine.

Season chili with cumin, chili powder, hot sauce, and salt. Thicken chili by stirring in refried beans. Simmer over low heat about 5 to 10 minutes longer, then serve up bowls of chili and top with shredded cheese, scallions, and tomatoes. Place bowls on charger plates piled with assorted tortilla chips.

Διατροφή

• Θερμίδες: 670
• Συνολικά Λιπαρά: 28g
• Κορεσμένα Λιπαρά: 12g
• Χοληστερόλη: 50mg
• Νάτριο: 1713mg
• Συνολικοί Υδατάνθρακες: 75g
• Διαιτητικές Ίνες: 23g
• Συνολικά Σάκχαρα: 19g
• Πρωτεΐνη: 37g