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Southwestern Bean Chili
Ingredients
-
3
cups water
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1
15 ounce can red kidney beans, rinsed and drained
-
1
15 ounce can black beans, rinsed and drained
-
1
14 1/2 ounce can Mexican-style stewed tomatoes, undrained
-
1
10 ounce package frozen whole kernel corn (2 cups)
-
1
cup sliced carrot
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1
cup chopped onion
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1
4 ounce can diced green chile peppers, undrained
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2
tablespoons instant beef or chicken bouillon granules
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2
- 3
teaspoons chili powder
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1
teaspoon bottled minced garlic
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1/3
cup all-purpose flour
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1/4
cup yellow cornmeal
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1
teaspoon baking powder
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Dash salt
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Dash ground black pepper
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1
egg white
-
2
tablespoons milk
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1
tablespoon cooking oil
Directions
1. In a 4-quart Dutch oven combine water, kidney beans, black beans, undrained tomatoes, corn, carrot, onion, undrained chili peppers, bouillon granules, chili powder, and garlic. Bring to boiling. Reduce heat and simmer, covered, for 10 minutes.
2. Meanwhile, for dumplings, in a medium mixing bowl stir together flour, cornmeal, baking powder, salt and pepper. In a small mixing bowl combine egg white, milk, and oil. Add to flour mixture; stir with a fork just until combined. Drop dumpling mixture into 6 mounds atop the bubbling soup. Cover and simmer for 12 to 15 minutes or until a toothpick inserted into the center of a dumpling comes out clean. (Do not lift lid while dumplings are cooking.) Makes 6 servings.
Nutrition Facts
(Southwestern Bean Chili)
- Servings Per Recipe 6,
- Calories 269,
- Protein (gm) 14,
- Carbohydrate (gm) 53,
- Fat, total (gm) 4,
- Saturated fat (gm) 1,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 10,
- Sugar, total (gm) 6,
- Sodium (mg) 681,
- Percent Daily Values are based on a 2,000 calorie diet
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