Three Bean Chili

Serves: 6
Total Time: 30 minutes


2 teaspoons olive oil
1 cup pre-chopped onion
2 teaspoons bottled minced garlic
3/4 cup water
2 tablespoons tomato paste
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon black pepper
2 cups Teasdale Garbanzo Beans, rinsed and drained
2 cups Teasdale Red Kidney Beans, rinsed and drained
2 cups Teasdale Black Beans, rinsed and drained
1 (14 1/2-ounce) can vegetable broth
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon yellow cornmeal
1/4 cup chopped fresh cilantro
6 tablespoons reduced-fat sour cream


Heat olive oil in a large saucepan over medium-high heat. Add onion and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information (amount per serving): Calories 180, Fat 5g, Protein 8g, Carbohydrates 30g, Fiber 9g.