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  • Three-Bean Chili

Three-Bean Chili

  • kidney beans, cooked, 8 ounces
  • garbonzo beans, cooked, 8 ounces
  • pinto beans, cooked, 8 ounces
  • onion, chopped, 1
  • clove of garlic, minced, 1
  • canola oil, 1 tablespoon
  • chili powder, 1 tablespoon (more or less to taste)
  • sea salt, 1 teaspoon (adjust to taste)
  • cumin, ground, 1 teaspoon
  • tofu, firm, cubed or crumbled, 1 pound
  • chicken breast, boneless, chopped, 1 pound (optional)
  • tomato sauce, 20 ounces
  • molasses, 1 tablespoon
  • cocoa, unsweetened, 2 tablespoons(The above is a mild recipe that children enjoy.)

    For a more spicy adult edition, add:

  • paprika, 2 teaspoons
  • cayenne pepper, 3/4 teaspoon
  • turmeric, 1/4 teaspoon
  • coriander, ground, 1/4 teaspoon
  • cardamom, ground, 1/4 teaspoon
  • cider vinegar, 2 tablespoons
  • beer, 1 can (optional) (the alcohol evaporates during cooking)

Sauté onions and garlic in oil until onions are tender. Add the tofu (and/or chicken) and sauté another few minutes. Stir in the rest of the ingredients and simmer in a large pot for 15-30 minutes. Serve over brown rice or in a bowl with grated parmesan or cheddar cheese.

August 9, 2013 August 9, 2013 Dr. Bill Sears
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