Crunchy Bean Chili
This flavourful one-pot chili is easy to put together with little cleanup, leaving you more time for campfire storytelling. Once upon a time there was a mutant kidney bean ...
1 tsp (5 mL) chili powder
1 tsp (5 mL) cumin
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) garlic powder
1/2 tsp (2 mL) cinnamon
1/4 tsp (1 mL) black pepper
2 - 16 oz (475 mL) cans kidney beans, drained and rinsed
1 - 28 oz (796 mL) can unsalted diced tomatoes
1 - 5 1/2 oz (160 mL) can unsalted tomato paste
1 Tbsp (15 mL) extra-virgin olive oil
1 medium yellow onion, diced
1 red bell pepper, diced
1 medium zucchini, diced
2 cups (500 mL) whole grain baked tortilla chips, broken into pieces (optional)
Monterey Jack or Swiss cheese, grated (optional)
At home
In small reusable container, combine chili powder, cumin, oregano, garlic powder, cinnamon, and pepper.
Drain and rinse beans; place them in separate reusable container along with canned tomatoes and tomato paste.
At camp
Heat oil in pan on camp stove or in sturdy Dutch oven on grill over campfire. Cook onion for 3 minutes, stirring often. Stir in red bell pepper and zucchini; cook 4 minutes more.
Stir in contents of spice and bean mixture containers; simmer for 10 minutes, stirring often to prevent burning.
Place chili in serving bowls and top with broken tortilla chips and cheese, if desired.
Serves 4.
Each serving contains: 321 calories; 13 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 55 g carbohydrates; 14 g fibre; 468 mg sodium
source: "Get Fired Up", alive #346, August 2011
Crunchy Bean Chili
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
