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Home : Diabetic Recipes : Main_Courses

Two Bean Chili

Yield: Makes about 7 cups (7 servings)
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Ingredients

  • 2 onions, coarsely chopped
  • 2 cloves garlic, minced
  • 2 teaspoons canola, corn, or olive oil
  • One 14-15 ounce can stewed tomatoes with juice
  • 1 can or bottle beer (12 ounces)
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
  • 1/4 teaspoon salt (optional)
  • One 15-ounce can pinto beans, rinsed and drained
  • One 15-ounce can dark red kidney beans, rinsed and drained
  • 1 large green bell pepper, cored, seeded, and coarsely chopped

Directions

  1. Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
  2. Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information (Per Serving)
Calories: 173
Protein: 9 g
Sodium: 238 mg
Cholesterol: 0 mg
Fat: 2 g
Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable

Source: The New Family Cookbook for People with Diabetes

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