Tip# 28 Savory Beans
Beans are delicious, hearty and filling.
They are excellent weight loss dishes when prepared properly. Moderate to high on the EMI, they are an excellent source of protein. They also make delicious dips and spreads that are very low in fat (as long as you don't add any fats). If you don't have time to cook, you can get beans in a can at the supermarket or the health food store. Simply drain and use these beans as if they were cooked beans.
Chunky Three-Bean Chili
3 large Sweet onions, diced
2C Plum tomatoes, chopped
4 cloves Garlic, minced
1 tsp. Ground cumin
6C Vegetable broth (or more, as needed)
2 Tbsp. Chili powder or to taste
1C Garbanzo beans, soaked and drained
1C Kidney beans, soaked and drained
1C Pinto beans, soaked and drained
¼C Green chilies, canned and diced
3 Tbsp. Low-sodium tomato paste
1 tsp. Dried basil
Olive oil cooking spray
Spray large pot with cooking spray. Heat 3 tablespoons vegetable broth and sauté onions, garlic, and cumin for 10 minutes. Add other ingredients, tomatoes, and remaining broth.
Boil, cover, and simmer for about 3 hours.
When beans are soft and liquid is absorbed, they are done. Makes 6 portions. (1 portion = 304.1 calories, 3.2 grams fat, 22% protein, 69% carbohydrates, 9% fat).