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Pinto Bean and Vegetable Chili Recipe

Pinto Bean and Vegetable Chili Recipe

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Ingredients

Count

Nutrition

236

Calories

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Ingredients:

Serving

1 lb (about 2 1/2 cups) dried pinto beans , picked over and rinsed
2 large onions, chopped
6 garlic cloves
3 tbsp vegetable oil
1/3 cup chili powder
1 tbsp ground cumin
1/2 tsp cayenne , or to taste
6 cups water
3 cups chicken broth
a 28-oz can tomatoes, drained and chopped
1 red bell pepper, chopped fine
a 10-oz package frozen corn
3/4 cup bulgur
2 medium zucchini , scrubbed well and cut into 3/4-inch pieces
2 tbsp worcestershire sauce , or to taste
3/4 cup kalamata or other brine-cured black olives if desired, pitted and chopped
1/3 cup chopped fresh coriander if desired

Directions:

In a large bowl let the pinto beans soak in enough water to cover them by 2 inches overnight and drain them, or quick-soak them and drain them. In a large heavy kettle cook the onions and 4 of the garlic cloves, minced, in the oil over moderate heat, stirring, until the onions are softened, add the chili powder, the cumin, and the cayenne, and cook the mixture, stirring, for 30 seconds. Add the beans and the water and simmer the mixture, uncovered, adding more water if necessary to keep the beans barely covered, for 45 minutes to 1 hour, or until the beans are tender. Add the broth, the tomatoes, the bell pepper, and the corn and simmer the mixture, stirring occasionally, for 20 minutes. Add the bulgur and the zucchini and simmer the mixture, stirring occasionally, for 20 minutes, or until the zucchini is just tender. Stir in the remaining 2 garlic cloves, minced, the Worcestershire sauce, the olives, and salt and pepper to taste, simmer the chili for 5 minutes, and stir in the coriander. The chili may be frozen or made 4 days in advance, cooled, uncovered, and kept covered and chilled.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	235.96 Kcal (988 kJ)
Calories from fat	165.08 Kcal
		% Daily Value*
Total Fat	18.34g	28%
Sodium	355.66mg	15%
Potassium	335.72mg	7%
Total Carbs	16.86g	6%
Sugars	2.18g	9%
Dietary Fiber	4.82g	19%
Protein	3.56g	7%
Vitamin C	21.8mg	36%
Vitamin A	0.3mg	9%
Iron	6mg	33%
Calcium	69.5mg	7%

Amount Per 100 g
Calories	86.66 Kcal (363 kJ)
Calories from fat	60.63 Kcal
		% Daily Value*
Total Fat	6.74g	28%
Sodium	130.62mg	15%
Potassium	123.3mg	7%
Total Carbs	6.19g	6%
Sugars	0.8g	9%
Dietary Fiber	1.77g	19%
Protein	1.31g	7%
Vitamin C	8mg	36%
Vitamin A	0.1mg	9%
Iron	2.2mg	33%
Calcium	25.5mg	7%

* 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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