Two Bean Chili with Onions
Dr. John La Puma explains why onions are good for your heart, bones and blood.
May 21, 2006 and July 9, 2006
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Preparation Time: 5 minutes
Cooking Time: 30 minutes
Servings: 4 (About 7 cups total)
Calories: 332 per serving
Percent from Fat: 31%
Cusine: American, Vegetarian, Vegan
Course: Dinner
Diet: Vegan, Vegetarian
Food as MedicineSM Ingredient: Onions
Food as MedicineSM Tip
Onions fight free radicals in our body that cause cellular damage. They also have anti-microbial properties.Culinary Taste Tip
Cooking the oil, onion and oregano together for three minutes first builds a strong layer of flavor that will better complement the salsa, beans and tomatoes.Culinary Technique Tip
The smaller the pieces of onion in the chili, the more you'll have their flavors throughout the chili without having a larger piece overwhelm the other ingredients.Ingredients
2 teaspoons canola or olive oil1 large white onion, chopped
2 teaspoons dried oregano leaves, preferably Mexican
One-half cup salsa, preferably guajillo chile salsa, such as Frontera Foods brand
1 can (15 - 16 ounces) black or kidney beans, rinsed and drained
1 can (15 - 16 ounces) pinto beans, rinsed and drained
2 cans (14.5 ounces each) diced tomatoes or diced tomatoes with green chiles, undrained
1 ripe medium avocado, peeled, seeded and diced
One-quarter cup cilantro
Preparation
Heat a large saucepan over medium-high heat. Add oil, then onion and oregano. Cook 3 minutes, stirring occasionally. Add salsa, beans and tomatoes. Cover; bring to a boil over high heat. Reduce heat; simmer 25 minutes. Ladle into bowls; top with avocado and cilantro.Substitutions
Fresh Italian flat-leaf parsley can be used instead of cilantro for those who prfer the birhgt, clean mineral flavors of parsley to the perfume and pungency of cilantro. This seasonal recipe uses Fuerte avocados, which seem to peak in fall and winter. If you use Haas avocados, the recipe comes a spring and summer treat, as Haas peak in spring and summer.Tips
Leftover chili may be covered and refrigerated up to 3 days or frozen up to 3 months. The chili may be drained or cooked uncovered to thicken and used as a burrito filling.Nutritional Analysis
Total fat (g): 11;Fat calories (kc): 99;Cholesterol (mg):0; Saturated fat (g): 1.6;Polyunsaturated fat (g): 1.3;Monounsaturated fat (g): 6.6 Fiber (g): 6.0;Carbohydrates (g): 32;Sugar (g): 4.1;Protein (g): 9.9;Sodium (mg): 757;Calcium (mg): 61;Magnesium (mg): 492;Zinc (mg): 1.3 Selenium (mcg): 2;Potassium (mg): 834;Flavonoids (mg): 5.8;Lycopene (mg): 15;Vitamin A (RE): 108;Beta-carotene (RE): 227;Vitamin C (mg): 22;Vitamin E (mg): 1.5;Thiamin B1 (mg):0. 3;Riboflavin B2 (mg):0. 1;Niacin B3 (mg): 2.3;Vitamin B6 (mg):0. 3;Folic acid (mcg): 170Click here to receive new ChefMD® recipes via e-mail.
Comments on Two Bean Chili with Onions
From: funspirit
Seems odd that there is no garlic in this recipe. When I make it, I add 2 cloves finely chopped garlic when browning the onions and sometimes add diced carrots as well. One dolop of thick Greek yogert on top just before serving is a nice touch as well. This is a yummy dish!
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