Corn and Two Bean Chili

How to Make Corn and Two Bean Chili Recipe - Each serving provides 385 calories, 15 g protein, 15 g fat (3 g saturated fat), 46 g carbohydrate (19 g sugars), 11 g fiber, 432 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 tablespoons (30 ml) extra virgin olive oil
1 large onion, halved and sliced
1 red chile, seeded and chopped
1 41/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) chili powder
1 tablespoon (15 ml) tomato ketchup
1 1/4 cups (300 ml) vegetable stock, hot
1 tablespoon (15 ml) chopped fresh flat-leaf parsley
1 tablespoon (15 ml) chopped fresh oregano
freshly ground black pepper, to taste
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
15 ounce (425 ml) can low-sodium cannellini beans, drained and rinsed
1 cup (200 g) frozen corn
1 cup (250 g) fromage frais or plain yogurt, to serve
2 tablespoons (30 ml) snipped fresh chives

Method:
1 Heat the oil in a large frying pan over medium heat, and add the onion and chile and sauté for 5 minutes, or until the onion is lightly browned.

2 Stir in the tomatoes, chili powder, ketchup, hot stock, 11/4 cups (300 ml) water, parsley, oregano and pepper. Bring to a boil, reduce heat and simmer for 10 minutes, stirring occasionally.

3 Add the kidney beans, cannellini beans and corn. Simmer for another 10 minutes.

4 Transfer to a serving dish or bowl, sprinkle some extra oregano leaves on top and serve with a dollop of fromage frais and chives.

LEGUMES have a lot going for them. They’re an inexpensive source of protein, a good source of B-vitamins and, when sprouted, are an excellent source of vitamin C. In addition, kidney and cannellini beans provide more than three times the amount of fiber found in many vegetables.

Corn and Two Bean Chili