Bluto's Beans and Veggie Chili Recipe

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Ingredients:

Serving

3 cups dried kidney beans
2 tbsp olive oil (optional)
1 large onion, thinly sliced
4 garlic cloves, minced well
1 green pepper, chopped coarsely (or red or yellow )
1/2 cup diced unpeeled red potatoes
1 (10 oz) can tomatoes, undrained
1 tsp chili powder
1/2 tsp cumin
1/2 cup uncooked brown rice
5 cups water or 5 cups vegetable broth
salt , to taste
fresh ground black pepper , to taste
grated cheese , if desired

Directions:

Cover and soak beans overnight in cold water- Drain.
Put beans in slow cooker.
In a large skillet over medium-high heat, heat oil or a small amount of liquid; saute onion and garlic until soft, about 3 to 5 minutes.
Add bell pepper, potatoes, chili powder and the cumin.
Continue cooking, stirring frequently for about three minutes; transfer to slow cooker.
Add rice and water or broth; cover and cook on LOW for 6 to 8 hours or until chili is thick and rice and beans are tender.
Because the acid in tomatoes supposedly keep uncooked beans from becoming tender, add the tomatoes after the beans are cooked- for the last hour or so of cooking (But if you want, you can add them when you add the bell pepper and potatoes).
Season to taste with salt and pepper.
Garnish with cheese if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	176.1 Kcal (737 kJ)
Calories from fat	79.05 Kcal
		% Daily Value*
Total Fat	8.78g	14%
Cholesterol	4.8mg	2%
Sodium	19.7mg	1%
Potassium	694mg	15%
Total Carbs	20.2g	7%
Sugars	2.25g	9%
Dietary Fiber	2.07g	8%
Protein	4.28g	9%
Vitamin C	29.6mg	49%
Iron	3mg	17%
Calcium	52.4mg	5%

Amount Per 100 g
Calories	44.02 Kcal (184 kJ)
Calories from fat	19.76 Kcal
		% Daily Value*
Total Fat	2.2g	14%
Cholesterol	1.2mg	2%
Sodium	4.92mg	1%
Potassium	173.49mg	15%
Total Carbs	5.05g	7%
Sugars	0.56g	9%
Dietary Fiber	0.52g	8%
Protein	1.07g	9%
Vitamin C	7.4mg	49%
Iron	0.8mg	17%
Calcium	13.1mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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