Thursday, April 1, 2010

Luz's Healthy Three-Bean Chili

from Luz's DeColonial Cooking Club

1 onion
3 cloves garlic

Spice Mix (make it yourself)
1 TBSP Paprika
1 TSP Ground Cumin
1 TSP Dried Oregano
1 TSP Ground Coriander
2 whole chipotle peppers (dried)
1/2 TSP Cinnamon

1 cup dried pinto beans
1 cup dried small red beans
1 cup dried black beans

Organic Vegetable Broth (or just water)
I large can chopped tomatoes

Toppings: Cheddar cheese, cilantro, avocado

Chop onions and garlic and saute in 1 TBSP olive oil until translucent (about 10 minutes). Add herbs and stir gently to get the onions/garlic mixture coated with the herbs and the flavor/smell is released (a few minutes).

Sort and rinse beans. Add beans, onion mixture, tomatoes, and broth to the crock pot. Then add enough water that it is about 3/4 full.

Cook ALL DAY. Check at some point to make sure that there is enough water (The beans soak up the water and it is important that you mixture does not dry out or it won't cook.

LAST THING: Once the beans are tender ADD SALT to taste. You will need at least 1 TBSP but probably more. Remove whole chipotle peppers.

Serve chili beans topped with grated cheese, cilantro, and slices of avocado.


Small red bean: Purported to have highest antioxidants than any other food!--

Oregano: Of all the dried herbs, oregano has one of the highest antioxidant levels. Just one teaspoon of dried oregano leaves has as many antioxidants as three ounces of almonds and ½ cup of chopped asparagus.

Cooked tomatoes: Cooked tomatoes have a high level of lycopene, which fights heart disease and many types of cancer.

La Comida es Medicina!

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