*  Exported from  MasterCook  *
 
                         Three-Bean Vegetable Chili
 
 Recipe By     : Vegetarian Times, March 1998, page 45
 Serving Size  : 6    Preparation Time :0:00
 Categories    : 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1      tablespoon    olive oil
      1/4  teaspoon      crushed red pepper flakes
    1      tablespoon    coriander seeds
    1      tablespoon    cumin seeds
    3      medium        bell peppers -- seeded and chopped
                         (red -- orange and yellow)
    2      medium bulbs  fennel
    1      teaspoon      dried oregano
    2      tablespoons   chili powder
    3      medium        tomatoes -- peeled and chopped
                         OR 16-oz. can diced tomatoes
    1 1/2  cups          cut green beans
    1 3/4  cups          cooked or canned kidney beans -- (rinsed if canned)
    1 3/4  cups          cooked or canned black beans -- (rinsed if canned)
    1 3/4  cups          cooked or canned white beans -- (rinsed if canned)
                         Water or tomato juice as needed
      1/2  cup           chopped fresh cilantro or parsley
                         Salt and freshly ground black pepper -- to taste
                         Shredded cheddar cheese or plain low-fat
                         
                         -- --
                         (optional)
                         yogurt for garnish
 
 Delicious and dramatic, this dish is a mosaic of colors.  It’s easy enough to m
 ake for a simple family dinner but impressive enough to serve to guests.  And t
 he best part is, one serving contains 11 grams of fiber, nearly half the recomm
 ended daily intake of 25 grams per day.
 
 IN LARGE HEAVY POT, heat oil over medium heat.  Add crushed red pepper flakes, 
 coriander and cumin and cook, stirring often, until seasonings darken slightly.
 
 Add peppers, fennel, oregano and chili powder and cook, stirring often, until v
 egetables begin to soften, about 5 minutes.  Add tomatoes and all beans and bri
 ng to a boil.  Reduce heat to low and simmer, stirring occasionally, for 30 min
 utes.  Add water or tomato juice as needed if too much liquid evaporates.  Stir
  in cilantro or parsley and season with salt and pepper.
 
 Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
 
 PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g carb.; 0
  chol.; 380mg SOD.; 11g fiber.  VEGAN/LACTO
 
 Busted by Christopher E. Eaves <cea260@airmail.net> by Kathleen <schuller@ix.ne
 tcom.com> on Apr 20, 1998.
 
 
 
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