1-1/2 cups chopped onions
4 cloves garlic, minced
1 Tbsp. canola oil
1 can (28 oz) diced tomatoes, drained
3 large carrots, chopped
3 celery ribs, chopped
1-1/4 cups beef broth
1 Tbsp. Worcestershire sauce
1 can (15-16 oz) kidney beans, rinsed and drained
1 can (15 oz) garbanzo beans or chickpeas, rinsed and drained
1 can (15 oz) black beans, rinsed and drained
1 can (6 0z) tomato paste
1 Tbsp. chili powder
1/4 tsp. pepper
In a large saucepan, saute onions and garlic in oil until tender. Add the tomatoes, carrots, celery, broth and Worcestershire sauce. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in the beans, tomato paste, chili powder and pepper. Cover and simmer for 30 minutes stirring occasionally.
Yield: 6 servings
Nutritional Analysis: 1-1/3 cups (calculated with reduced sodium broth) equals 314 calories, 4 g. fat (trace saturated), 1 mg cholesterol, 708 mg sodium, 57 g carbohydrate, 16 g fiber, 15 g protein[b]
4 cloves garlic, minced
1 Tbsp. canola oil
1 can (28 oz) diced tomatoes, drained
3 large carrots, chopped
3 celery ribs, chopped
1-1/4 cups beef broth
1 Tbsp. Worcestershire sauce
1 can (15-16 oz) kidney beans, rinsed and drained
1 can (15 oz) garbanzo beans or chickpeas, rinsed and drained
1 can (15 oz) black beans, rinsed and drained
1 can (6 0z) tomato paste
1 Tbsp. chili powder
1/4 tsp. pepper
In a large saucepan, saute onions and garlic in oil until tender. Add the tomatoes, carrots, celery, broth and Worcestershire sauce. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in the beans, tomato paste, chili powder and pepper. Cover and simmer for 30 minutes stirring occasionally.
Yield: 6 servings
Nutritional Analysis: 1-1/3 cups (calculated with reduced sodium broth) equals 314 calories, 4 g. fat (trace saturated), 1 mg cholesterol, 708 mg sodium, 57 g carbohydrate, 16 g fiber, 15 g protein[b]
