White Bean Chili for Your Flat-Belly Diet - dummies

White Bean Chili for Your Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Cannellini and garbanzo beans form the bulk of this easy chili recipe while cumin, onions, and chili powder provide traditional flavor. Whip up a batch of this flat-belly-friendly soup on the weekend, and eat it all week. Don’t forget to freeze the leftovers! If you like, top with chopped cilantro, lime juice, and a dollop of nonfat plain Greek yogurt.

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 6 servings

1 teaspoon canola oil

1 yellow onion, diced

2 cloves garlic, minced

1 red pepper, diced

One 15-ounce can no-salt-added cannellini beans, rinsed and drained

One 15.5-ounce can reduced-sodium garbanzo beans, rinsed and drained

One 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained

One 4-ounce can green chilies

3 teaspoons chili powder

2 teaspoons cumin

3 cups low-sodium chicken broth

  1. In a Dutch oven or a medium soup pot, heat the canola oil over medium-high heat. Add the onions, garlic, and red pepper to the pot and sauté until softened, about 6 minutes.

  2. In a small bowl, smash half the cannellini beans and half the garbanzo beans with a fork.

  3. Add the corn, beans (both the smashed and the whole ones), chilies, chili powder, and cumin to the Dutch oven or pot, and stir until combined.

  4. Add the chicken broth and bring to a boil.

  5. Remove from the heat and serve.

Per serving: Calories 214 (From Fat 14); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 508mg; Carbohydrate 41g (Dietary Fiber 9g); Protein 11g.