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Bean Medley Chili

Three beans are better than one. Each type has a distinctive flavor and texture, making every spoonful of this chili an adventure.

CARB GRAMS PER SERVING: 60

Rated :

by 3 people

lisa.kapoor says:

If the fiber in a food are over 5, you substract the fiber from the carbs to get the carb count for ......

Nutrition Facts Per Serving:

Calories 310
Total Fat (g) 4
Saturated Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 1027
Carbohydrate (g) 60
Fiber (g) 12
Protein (g) 14

Diabetic Exchanges

2	large onions, chopped
2	Tbsp. bottled minced garlic
1	Tbsp. cooking oil
3	Tbsp. chili powder
1	tsp. ground cumin
1/2	tsp. salt
1	canned chipotle chile pepper in adobo sauce, finely chopped
1	28-oz. can diced tomatoes, undrained
1	14-oz. can vegetable broth or chicken broth
1	large red sweet pepper, chopped
1	large green sweet pepper, chopped
1	15-oz. can black beans, rinsed and drained
1	15-oz. can red kidney beans, rinsed and drained
1	15-oz. can garbanzo beans) rinsed and drained
1/4	cup snipped fresh cilantro
	Hot cooked rice
	Fresh cilantro sprigs (optional)

1. In a 4-quart Dutch oven, cook onions and garlic in hot oil over medium heat for 4 to 5 minutes or until tender. Stir in chili powder, cumin, salt, and chipotle chile pepper; cook and stir for 1 minute. Add undrained tomatoes and broth. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in sweet peppers and beans. Return to boiling; reduce heat. Cover and simmer about 20 minutes more or until sweet peppers are tender.

2. Add chickpeas and snipped cilantro; heat through. Serve with rice. If desired, garnish with cilantro sprigs. Makes 8 servings.

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Comments & Ratings

Comments ( 11 )

lisa.kapoor wrote:

If the fiber in a food are over 5, you substract the fiber from the carbs to get the carb count for that food, so this recipe would be 48 carbs (without the rice). Still a little high, but a lot better than 60!

3/16/2010 07:13:50 AM Report Abuse

sueso20001 wrote:

I believe that the higher carb count is negated somewhat by the very high fiber count of 12! IMHO

3/15/2010 02:44:56 AM Report Abuse

maryann.chambers wrote:

this is a great diabetic meal w/o the rice--or use brown---the carbs are a misprint!!!!!!!!!

2/17/2010 11:11:41 AM Report Abuse

lindamels wrote:

I am frustrated by this recipe and many others on your site. Appealing, but too high in carbs. Does a dietitian edit these?

2/16/2010 11:30:57 AM Report Abuse

anonymous wrote:

Better yet, get a can of organic three beans (not a salad and nothing to wash off). Add your favorite veggies, salsa, and serve on low gl rice.