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Vegetarian, Low-Fat Orange Bean Chili (Very High Fiber)

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Vegetarian, Low-Fat Orange Bean Chili (Very High Fiber)

 

small onion, unpeeled

1 head garlic, unpeeled

1/2 c. corn, fresh or frozen

1 3/4 c. cooked black beans, or 15-oz. can, drained

1 c. cooked garbanzo beans or 1/2 of a 15-oz can

1 medium orange

2 tbsps. tomato paste

1 tsp. oregano

1/2 tsp. coriander

1/4 tsp. allspice

1/8 tsp. dried chili flakes

1/2 red bell pepper, diced

3 tbsps. chopped cilantro (optional)

 

Preheat oven to 400. Place onion, garlic, and corn on a nonstick baking

sheet and roast stirring the corn occasionally, until it's browned, about 15

minutes. Remove browned corn and set aside to cool. Continue roasting the

onion and garlic until soft, about 45 minutes. Remove from oven and set

aside until cool enough to handle.

Slice off top of garlic and squeeze desired amount into a 2-quart saucepan

(Garlic is milder when roasted so use as much as you like--a clove or the

whole head! Store any unused garlic, tightly wrapped, in the refrigerator

for up to 1 week.) Peel onion, chop and add to pan, along with corn and

beans. 3. Grate enough zest from orange to measure 1 teaspoon and add to the

bean mixture. Peel orange, removing pith, then section and cut flesh into

cubes. Set aside. 4. In a small bowl, stir together tomato paste, water,

oregano, coriander, allspice, and chili flakes; add to beans. Bring mixture

to a boil, then reduce heat, and simmer for about 10 minutes. Remove from

heat and stir in orange cubes and diced red pepper. Garnish with cilantro,

if desired.

Makes about 4 cups.

Calories per c...238...Fat...1.3 g...Protein...11 g...Carbs...44

g...Sodium...14 mg...Fiber...10 g.

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