3 BEAN CHILI

This multicolor chili takes just 30 minutes to prepare, and it’s chock full of fiber, which enhances immune function but also rids the body of excess circulating hormones and carcinogens, thus lowering cancer risk. Serve it with brown rice or warmed tortillas and a green salad.

Directions Makes about 8 1-cup servings 2 cups water, divided (1/2 cup plus 1/2 cup plus 1 cup) 1 large onion, chopped (about 2 cups) 1 teaspoon cumin seeds 6 garlic cloves, minced or pressed 1 green bell pepper, seeded and chopped 1 cup crushed tomatoes or tomato sauce 2 tablespoons chili powder 1 15-ounce can black beans, undrained, or 1 1/2 cups of cooked black beans with 1/2 cup of added water or vegetable broth 1 15-ounce can great Northern beans, undrained, or 1 1/2 cups of cooked Northern beans with 1/2 cup of added water or vegetable broth 1 15-ounce can red beans, undrained, or 1 1/2 cups of cooked red beans with 1/2 cup of added water or vegetable broth Heat 1/2 cup water in a large pot. Add onion and cumin seeds and cook over high heat, stirring often, until onion is soft, 3 to 5 minutes. Add a bit more water if onion begins to stick. Stir in garlic, bell pepper, and 1/2 cup water. Reduce heat to medium and cook 3 minutes, stirring occasionally. Add tomatoes or tomato sauce, chili powder, and remaining 1 cup water. Cover and simmer 5 minutes. Add beans and their liquid. Cover loosely and simmer 15 minutes. Nutrition Information Per 1-cup serving: 174 calories 1 g fat 0.2 g saturated fat 5.1% calories from fat 0 mg cholesterol 10.8 g protein 32.5 g carbohydrate 3.7 g sugar 8.3 g fiber 395 mg sodium 96 mg calcium 3.9 mg iron 16.8 mg vitamin C 328 mcg beta-carotene 1.3 mg vitamin E