Recipe: Meatless Chili (with beans, corn, and chocolate)

MEATLESS CHILI
Source: the American Institute for Cancer Research

The following meatless chili tastes better eaten a day or two after it is made. The baking chocolate can be omitted if desired, but it provides a rich, deep flavor that acts as a kind of substitute for the flavor of meat.

This chili makes nine servings, but it can be extended for a large crowd by serving it over hot cooked rice, preferably brown. Leftover cooked meat, like diced turkey or chicken, can also be added.

2 Tbsp. canola oil
1 large onion, chopped
3 to 6 peeled garlic cloves, as desired, diced
3 cans (14.5 oz. each) diced tomatoes*
1 can (4 oz.) diced mild green chiles, drained
1/2 fresh jalapeno chile, finely chopped, with or without seeds, as desired
2-3 Tbsp. chili powder, as desired
1 Tbsp. ground cumin
1 Tbsp. dried chives
1 large bay leaf
1 can (15 to 16 oz.) red kidney beans, rinsed and drained*
1 can (15 to 16 oz.) black, white, or chili beans, rinsed and drained**
1 seeded green bell pepper, cut into 1/2-inch pieces
1 seeded red bell pepper, cut into 1/2-inch pieces
1 (10 oz.) package frozen corn (or canned corn, drained)
1 1/2 Tbsp. chopped semisweet baking chocolate (optional)
Salt and freshly ground black pepper
1/4 cup chopped fresh cilantro leaves
Hot sauce, if desired

Heat oil in a heavy large pot over medium-high heat. Add onion and garlic and gently saut until onion is translucent and garlic is golden, about 5 minutes.

Add tomatoes with juices, chiles, chili powder, cumin, chives and bay leaf. Cook 10 minutes, stirring occasionally.

Add beans, bell peppers, corn and chocolate (if using). Reduce heat to medium-low and simmer until chili is thick, stirring occasionally, about 35 minutes. Season to taste with salt and pepper.

Stir in cilantro. Adjust seasonings if needed, adding additional chili powder or hot sauce, if desired. Remove bay leaf before serving.

If desired, serve along with corn bread and, for toppings, sour cream and cheese.

*Any type of diced canned tomatoes can be used. Canned northern or garbanzo beans (drained and rinsed) can be used in place of red kidney beans.

Makes 9 servings
Per serving: 180 calories, 4 g. total fat (less than 1 g. saturated fat), 31 g. carbohydrate, 8 g. protein, 9 g. dietary fiber, 475 mg. sodium.