When it comes to healthy eating on a budget, beans are a dream food.
They are rich in nutrients, dietary fiber and protein, they are filling and low in fat, and they are inexpensive and easy to keep on hand. Even better, most grocers stock an impressive variety.
Dried beans are the least expensive option. But cooking them, while easy, can be a lengthy hassle. Luckily, canned beans aren’t much more expensive. Just be sure to drain and rinse them under cool water. This removes excess sodium and the muddy flavor of the liquid.
Mixed bean chili and brown rice
1 tablespoon canola oil
11/2 cups chopped yellow onions
1 cup chopped green bell pepper
2 tablespoons minced garlic
1 jalapeno pepper, seeded and chopped
1 tablespoon unsweetened cocoa powder
128-ounce can crushed tomatoes
115-ounce can Great Northern beans, rinsed
115-ounce black beans, rinsed
11/2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground allspice
114-ounce box instant brown rice
In a large saucepan over medium-high, combine the oil, onions, bell pepper, garlic and jalapeno. Saute until the vegetables begin to soften, about 4 minutes. Add the cocoa and saute for another 3 minutes.
Stir in the tomatoes, both beans, chili powder, cumin, oregano and allspice. Bring the chili to a simmer. Reduce heat to low, cover and simmer for 20 minutes.
Meanwhile cook the rice according to package instructions.
Serve the chili over the rice.
Makes 6 servings. Per serving (values are rounded to the nearest whole number): 462 calories; 56 calories from fat; 6 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 90 g carbohydrate; 15 g protein; 16 g fiber; 395 mg sodium.
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