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Chili Beans

Makes about 6 1-cup servings

Serve these chili beans with Zucchini Corn Fritters, warm corn tortillas, or brown rice. A crisp green salad will round out the meal. If you have leftover beans, use them to make Mexican Corn Pone.

1 1/2 cups dry pinto beans
3 large garlic cloves, minced
1/2 teaspoon ground cumin
1 onion, chopped
1 green bell pepper, seeded and diced
1 15-ounce can tomato sauce
1 15-ounce can corn, drained, or 2 cups fresh or frozen corn
2 teaspoons chili powder
1/4 teaspoon cayenne pepper (more for spicier beans)
1/2 - 1 teaspoon salt

Sort through beans, then rinse and soak in about 6 cups cold water for 6 to 8 hours or overnight.

Discard soaking water and rinse beans. Place in a pot with 3 cups fresh water, garlic, and cumin. Cover loosely and simmer until tender, about 1 hour.
Stovetop method: Heat 1/2 cup water in a large skillet and cook onion and bell pepper until soft, about 5 minutes. Add to beans, along with tomato sauce, corn, chili powder, and cayenne. Simmer at least 30 minutes. Add salt to taste.

Slow cooker method: Soak beans as described, then transfer to a slow cooker along with garlic, cumin, onion, bell pepper, chili powder, cayenne, and 3 cups of boiling water. Cook on high until beans are tender, 2 to 3 hours. Add tomato sauce and corn. Continue cooking on high for at least 1 hour. Add salt to taste.

Per 1-cup serving

  • Calories: 243
  • Fat: 1.7 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 6.2%
  • Cholesterol: 0 mg
  • Protein: 13.1 g
  • Carbohydrates: 48.1 g
  • Sugar: 6.6 g
  • Fiber: 13.1 g
  • Sodium: 684 mg
  • Calcium: 76 mg
  • Iron: 3.9 mg
  • Vitamin C: 26.2 mg
  • Beta Carotene: 337 mcg
  • Vitamin E: 2.4 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.