Recipe - Three-Bean Vegetable Chili

1 tablespoon Olive oil
One fourth teaspoon Crushed red pepper flakes
1 tablespoon Coriander seeds
1 tablespoon Cumin seeds
3 md Bell peppers; seeded and
chopped (red, orange and
yellow)
2 md Bulbs fennel
1 teaspoon Dried oregano
2 tablespoon Chili powder
3 md Tomatoes; peeled and chopped
OR 16oz. can minced
tomatoes
1 One half cup Cut green beans
1 Three fourths cup Cooked or canned kidney
beans; (rinsed if canned)
1 Three fourths cup Cooked or canned black
beans; (rinsed if canned)
1 Three fourths cup Cooked or canned white
beans; (rinsed if canned)
Water or tomato juice as
needed
One half cup Chopped fresh cilantro or
parsley
Salt and freshly ground
black pepper; to taste
Shredded cheddar cheese or
plain lowfat yogurt for
garnish; (optional)

Delicious and dramatic, this dish is a mosaic of colors. It's easy enough
to make for a simple family dinner but impressive enough to serve to
guests. And the best part is, one serving contains 11 grams of fiber,
nearly half the recommended daily intake of 25 grams per day.

IN LARGE HEAVY POT, heat oil over medium heat. Add crushed red pepper
flakes, coriander and cumin and cook, stirring often, until seasonings
darken slightly.

Add peppers, fennel, oregano and chili powder and cook, stirring often,
until vegetables begin to soften, about 5 minutes. Add tomatoes and all
beans and bring to a boil. Reduce heat to low and simmer, stirring
occasionally, for 30 minutes. Add water or tomato juice as needed if too
much liquid evaporates. Stir in cilantro or parsley and season with salt
and pepper.

Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.

PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g
carb.; 0 chol.; 380mg SOD.; 11g fiber. VEGAN/LACTO

Recipe by: Vegetarian Times, March 1998, page 45

Posted to MCRecipe Digest by Kathleen schuller@ix.netcom.com on Apr 20,
1998