When we visited the KnowFat Lifestyle Grill, we had a very flavorful three-bean chili. I wanted to create something as flavorful, low in fat and ultimately satisfying. I liked the KnowFat Grill’s approach–if you wanted some sort of meat protein, cook it separately and add it when serving…giving you the greatest amount of flexibility.
I made some guesses and read a bunch of recipes, and came up with my version of vegetarian chili. This chili is just awesome. I tend to like things on the spicy and sweet side, but you can adjust the heat and sweetness by omitting the salsa (or using mild) to tone it down or adding chiles to make it hotter, and adding or subtracting Splenda to adjust the sweetness to your taste. The sweet corn also adds its own sweetness.
Why is this a four-bean chili versus a three bean? Because that’s what I had in my pantry. Note that I didn’t use kidney beans…hubby doesn’t like them much, so I don’t have them on hand. Improvise your own chili by using what you have on hand…I’m sure yours will turn out great!
Please do NOT copy this recipe and post it elsewhere. I’d appreciate it if you’d just point people here. Thanks!
Ingredients
- 1 serving cooking spray
- 1 cup chopped onions
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 large red bell pepper, seeded and diced
- 1 teaspoon chopped garlic
- 3 cups tomato sauce
- 3 cups canned diced tomatoes
- 1/4 cup salsa, hot
- 14 ounces fat-free vegetable broth
- 1 1/2 cups garbanzo beans, canned, drained and rinsed
- 1 1/2 cups canned white beans, drained and rinsed
- 3 cups canned black beans, drained and rinsed
- 3 cups canned red beans, drained and rinsed
- 1 cup canned, fresh or frozen corn, drained if canned
- 4 tablespoons chili powder
- 2 tablespoons cumin
- 1/4 cup Splenda
- 2 teaspoons Worcestershire sauce
- salt and pepper to taste
Preparation
Saute onions in a deep dutch oven using the non-stick cooking spray. Cook onions until translucent and browned. Add carrots and celery. Cook to soften. Add bell pepper. Add a bit of the cumin and sautée a few minutes. Add garlic and cook until fragrant.
Add the tomato sauce, canned tomatoes, salsa and chicken stock. Bring to a simmer. Add the beans, corn, chili powder, cumin, Splenda and Worcestershire. Bring to a simmer, reduce heat to low and simmer, covered for 2 hours (can also be cooked in a crock pot), stirring occasionally. Adjust for salt, pepper, sweetness and heat at the end of cooking.
Serve with a 1Tbsp dollop of fat-free sour cream (zero points). Yum!
Makes 15 servings, 1 cup each.
Nutritional Information
Per Serving (excluding unknown items and not including the fat free sour cream): 199 Calories; 2g Fat (7.7% calories from fat); 11g Protein; 37g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 1139mg Sodium.
WW Points Estimate: 3
(c) 2008 by M. Donnelly. All rights reserved.