Mixed Bean Chili
|Olive oil||1 Teaspoon|
|Onion||1 Small, sliced|
|Garlic||1 Clove (5 gm), crushed|
|Carrot||1 , diced|
|Red pepper||1⁄2 , deseeded and diced|
|Green pepper||1⁄2 , deseeded and diced|
|Button mushrooms||2 3⁄4 Ounce, quartered (75 g)|
|Cooking apple||1⁄2 , cored, peeled and grated|
|Mild chili powder||1⁄2 Tablespoon|
|Canned chopped tomatoes||200 Gram (1 can)|
|Canned mixed beans||7 Ounce (200 g, in spicy sauce)|
|Freshly ground black pepper||To Taste|
|Fresh parsley||1 Tablespoon, chopped|
1. In a pan heat the olive oil and cook the onion, garlic, carrot, peppers and mushrooms tor 5 minutes.
2. Cook stirring in the apple and chili powder and tor a further 2 minutes.
3. Stir in the tomatoes and mixed beans with their sauce and simmer with cover for 20 minutes then remove the lid and cook for a further 10 minutes to reduce the liquid, increasing the heat if necessary.
4. Season to taste and serve hot, garnished with the chopped parsley.
Calories 130 Calories from Fat 21
% Daily Value*
Total Fat 2 g3.7%
Saturated Fat 0.42 g2.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 369.1 mg15.4%
Total Carbohydrates 24 g8%
Dietary Fiber 6.8 g27.3%
Sugars 6 g
Protein 6 g11.8%
Vitamin A 86.9% Vitamin C 84.9%
Calcium 4.8% Iron 9%
*Based on a 2000 Calorie diet