White Bean Chili (quick version) this is also a good one.

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White Bean ChiliAn excellent source of Vitamin A, Vitamin C, Thiamin, Folate

and Iron.

A good source of Niacin.

 

 

 

1 tbspcanola oil15 mL2stalks celery, finely chopped22medium onions,

diced22cloves garlic, minced22medium carrots, diced21red pepper, finely

chopped11zucchini, finely chopped12cans (28 oz) diced tomatoes21can (5 1/2 oz)

tomato paste12 tbspchili powder25 mL1 tspground cumin5 mL1 tspsalt5 mL1/2

tspground pepper2 mL1/4 tspcayenne pepper (optional)1 mL4 cupscanned northern

white beans1 L1 cupfrozen corn niblets or canned 250 mL light sour cream

(optional)

In a Dutch oven or large pot, heat oil. Add celery, onion, garlic, carrots, red

pepper and zucchini; sauté over medium heat about 7 to 8 minutes or until

vegetables are tender. Add tomatoes, tomato paste, chili powder, cumin, salt,

pepper and cayenne; stir to combine. Add white pea beans and corn; bring mixture

to a boil, reduce heat, and simmer over medium-low heat 30 to 45 or until

thickened. Spoon into individual serving bowls and top with a dollop of sour

cream.

Serves 6-8

 

 

 

 

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