Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Jan. 20, 2015

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Thanks mostly to the kidney beans in this recipe, each serving is packed with 24 grams of fiber-rich protein.


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Spicy Mexican Chili

Spicy Mexican Chili

If you soak the beans overnight, you can cut the cooking time of this recipe in half. Freeze leftovers for a fast meal. Serve this chili over rice, if desired.

Makes 4 to 6 servings


2 cups dry red kidney beans
5 cups water
1 onion, chopped
1 green bell pepper, seeded and chopped
2 celery stalks, chopped
2 teaspoons minced garlic
1 7-ounce chopped green chilies
1 28-ounce can chopped tomatoes
1 cup tomato sauce
1 tablespoon chili powder
1 tablespoon ground oregano
1 tablespoon ground cumin
1/4 teaspoon crushed red pepper
1/8 teaspoon cayenne pepper
1 bunch green onions, chopped
1/2 cup chopped fresh cilantro
2 teaspoons lime juice
Tabasco sauce, to taste (optional)


Place beans and water in a large pot. Bring to a boil, cover, reduce heat, and simmer for 1 hour. Add remaining ingredients except green onions, cilantro, lime juice, and Tabasco sauce. Cook an additional 2 hours. Then add green onions and cilantro and cook 1 more hour. Stir in lime juice. Check seasoning and stir in some Tabasco sauce, if using.

Per serving (1/4 of recipe): 389 calories; 2.6 g fat; 0.4 g saturated fat; 6.1% calories from fat; 0 mg cholesterol; 23.7 g protein; 74.3 g carbohydrates; 15.2 g sugar; 20.7 g fiber; 816 mg sodium; 240 mg calcium; 10.4 mg iron; 77.9 mg vitamin C; 1019 mcg beta-carotene; 4.4 mg vitamin E

Source: Mary McDougall of the McDougall Program

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


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