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Friday, July 1, 2011

4th of July Chili

If you like fireworks, this chili will fire up your taste buds and give you a great kick to celebrate America's birthday! Enjoy the spice, color, texture, and festivities with this nutrient-dense delicious dish. 

Yield: 5 cups

1 medium onion, diced
2 cups red bell pepper, diced
1 cup carrots, chopped
1 jalapeno pepper, ribs and seeds removed, and finely diced
1-2 cloves garlic, minced
2 cups vegetable broth (or water)
1 (15-oz.) can kidney beans, drained and rinsed
1 (15-oz.) can garbanzo beans
1 (15-oz.) can black beans
1 cup corn kernals
1 (14-oz.) can crushed tomatoes
2 TB. maple syrup
1 TB. chili powder
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. ground cumin
1/2 tsp. ground black pepper
1/2 tsp. cayenne pepper
Zest and juice of 1 lime
[1/3] cup chopped fresh cilantro (optional)

1.     In a medium pot, combine onion, bell pepper, carrots, jalapeno pepper, garlic, and 1/2 cup vegetable broth, and sauté over medium heat, stirring often, for 10 minutes.

2.     Add remaining broth, kidney, garbanzo, and black beans,  corn, crushed tomatoes, maple syrup, chili powder, oregano, basil, cumin, pepper, cayenne, and lime juice/zest. Stir continuously to combine. Increase heat to high, and bring to a boil.

3.     Cover, reduce heat to low, and simmer for 10 minutes or until vegetables are tender. Remove from heat. Stir in cilantro. Serve hot with cornbread or brown rice.


alonepear said...

Add the carrots with the first or second round of ingredients?

Julieanna Hever MS, RD said...

First round!!! Thank you for pointing out that omission!

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