Chili

Packed full of fiber and protein beans are a great way to get loads of vitamins and nutrients into your diet for only a few calories. And what better way to eat beans than in a hearty veggie chili?!?

Ingredients
4 cups rehydrated or canned beans that have been rinsed well – get a variety such as red and white kidney beans, pinto beans, black beans and chick peas
1 can of no salt added whole or diced tomatoes
1/2 a butternut squash peeled, seeded and cubed
1/2 red onion chopped
1 green pepper chopped, seeds and membrane removed
2 cups homemade veggie broth
2 TBSP chili powder
1 TBSP garlic powder
2 TSP cayenne pepper – optional

Combine all ingredients into a pot or slow cooker – make sure beans are soft if you have rehydrated them and do not drain the canned tomatoes, add them in liquid and all.

Bring to a boil and reduce to a simmer if cooking in a pot on the stove and cook for 2-3 hours. If using as slow cooker cook on low for 6 hours or high for 4.

Add more liquid if chili starts to dry out during cooking  – sometimes rehydrated beans absorb more liquid as they cook.

Serve warm with whole wheat bread or toast. Top with a little light sour cream and cilantro for added flavour and calcium.

If you’d like to add meat for added protein and B vitamins brown 1/2 to 1lb of ground turkey or lean ground beef in a pan and add it to the mixture along with the other ingredients.

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