Red Kidney Bean Chili

This vegan-friendly recipe can be enhanced with different vegetables and/or seasonings—carrots, celery, and Italian spices are favorites, though east Indian spices such as curry or masala blends can lend an exciting twist.

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Ingredients

1. 1 cup / 200 g cooked or canned red kidney beans, drained
2. 1 onion, chopped
3. 1 red sweet bell pepper, chopped
4. 1 cup / 200 g tomatoes, chopped
5. 1 chili pepper, chopped
6. 1 Tbsp. / 15 ml olive oil
7. 2 cloves fresh garlic, chopped or minced or:
   • ½ tsp. granulated garlic
8. 1 Tbsp. chopped fresh cilantro leaves
9. 2 bay leaves

Directions

1. Warm olive oil over medium-high heat.
2. Add chopped onions and sauté until translucent and lightly browned.
3. Add garlic and both peppers, and continue sautéing until sweet pepper pieces are tender.
4. Add beans, tomatoes, and bay leaves, and cook until vegetables are soft and sauce has thickened.
5. Add cilantro, mix well, turn off heat, cover, and allow to sit for 5 minutes.

This vegan-friendly recipe can be enhanced with different vegetables and/or seasonings—carrots, celery, and Italian spices are favorites, though east Indian spices such as curry or masala blends can lend an exciting twist. If you are using woody herbs such as rosemary, sage, or thyme, add earlier in the cooking with the beans.

Serve with whole grain rice (⅓ cup / 65 g cooked = 1 carb exchange) or pasta (½ cup / 140 g cooked = 1 carb exchange), and maybe a grating of cheese (¼ cup / 28 g = 1 protein exchange) or a dollop of sour cream (1 heaping tablespoon/ 24 g = 1 fat exchange).

Serving size: 1 cup

Exchanges per Serving: 1 Carb, ½ Protein, 0 Fat

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