Making good chili that’s good for you

By Jim Romanoff

When it comes to healthy eating on a budget, beans are a dream food.

They are rich in nutrients, dietary fiber and protein, they are filling and low in fat, and they are inexpensive and easy to keep on hand. Even better, most grocers stock an impressive variety.

Dried beans are the least expensive option. But cooking them, while easy, can be a lengthy hassle.

Luckily, canned beans aren’t much more expensive. Just be sure to drain and rinse them under cool water. This removes excess sodium added during canning, and washes away the muddy flavor of the liquid.

Beans are likely to show up in multiple spots at the grocer. Alongside canned vegetables you will find kidney beans (red and white), Great Northern beans, chickpeas (garbanzo beans), pinto beans, black beans and butter beans.

With the Hispanic foods you’ll find many of the same varieties, plus pink beans, black-eyed peas, field peas and pigeon beans, which have a good, pungent flavor, but a somewhat mealy texture.

Some markets also carry the Mediterranean favorites — fava and lupini beans.

Beans can be used in many ways. Puree them with some oil and herbs to make quick dips and spreads; add them to soups and stews; or sprinkle them over a salad to transform it into a more substantial meal.

This hearty recipe for mixed bean chili and brown rice is made with black beans and creamy, white Great Northern beans. It is seasoned with chili powder, cumin, oregano and allspice, and gets a bit of heat from a jalapeno pepper.

A tablespoon of unsweetened cocoa adds depth to the flavors and an almost imperceptible hint of chocolate.

MIXED BEAN CHILI AND BROWN RICE

1 tablespoon canola oil

1 1/2 cups chopped yellow onions

1 cup chopped green bell pepper

2 tablespoons minced garlic

1 jalapeno pepper, seeded and chopped

1 tablespoon unsweetened cocoa powder

1 (28-ounce) can crushed tomatoes

1 (15-ounce) can Great Northern beans, rinsed

1 (15-ounce) can black beans, rinsed

1 1/2 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

1/4 teaspoon ground allspice

1 (14-ounce) box instant brown rice

In a large saucepan over medium-high, combine the oil, onions, bell pepper, garlic and jalapeno. Saut until the vegetables begin to soften, about 4 minutes. Add the cocoa and saut for another 3 minutes.

Stir in the tomatoes, both beans, chili powder, cumin, oregano and allspice. Bring the chili to a simmer. Reduce heat to low, cover and simmer for 20 minutes.

Meanwhile cook the rice according to package instructions. Serve the chili over the rice.

Makes 6 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 462 calories; 56 calories from fat; 6 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 90 g carbohydrate; 15 g protein; 16 g fiber; 395 mg sodium.