Beans are an incredibly rich source of protein, iron, carbohydrates, and dietary fiber; they are a staple in a plant-based diet. Swiss chard is one of the earth’s healthiest foods, high in vitamins A, K, and C, and rich in minerals, iron, dietary fiber, and protein. The addition of Swiss chard to this chili makes it a nutritional power house.
Besides being incredibly healthy, this chili is quite delicious. I like to use a variety of beans: cannellini, garbanzo, and great northern, to give this dish a more complex flavor and texture. Serve with corn bread and you’ll have comfort food that’s both tasty and good for you!
2 vegetable bouillon cubes
4 cups water (divided)
1 Tbsp olive oil
1 onion, diced
1 green pepper, diced
3 cloves garlic, minced
1 bunch Swiss chard, stems removed and leaves chopped
2 cups corn
1 (4 ounce) can diced green chiles
2 tsp cumin
2 tsp chili powder
2 tsp oregano
salt & pepper to taste
3 (15 ounce) cans white beans (about 6 cups cooked beans)
1 cup coconut milk
Dissolve 2 bouillon cubes in 2 cups boiling water and set aside.
In a large stock pot over medium-high heat, sauté onion and green pepper for 3-4 minutes or until soft. Add garlic and Swiss chard and continue cooking another 3-4 minutes. Add corn, green chiles, cumin, chili powder, oregano, 2 cups vegetable bouillon and 2 additional cups water, and 3 cans beans with their liquid. Bring to a boil and then reduce heat to low and simmer for around 30 minutes.
Just before serving, stir in 1 cup coconut milk.
Per serving: 535 calories (80 from fat), 8.9g total fat, 5.7g saturated fat, 0mg cholesterol, 271mg sodium, 87.3g total carbohydrate (21.8g dietary fiber, 5.5g sugar), 32g protein, 10% vitamin A, 29% vitamin C, 34% calcium, 81% Iron
- Good Points: Very high in dietary fiber, protein, magnesium, manganese, iron, and potassium