If you’re looking for a healthy, hot meal in a hurry, you’ll love this quick and easy chili from the Kendall Reagan Nutrition Center. 

 Serving Size: 1 cup 

Yield: 10 servings 

Ingredients 

•  2 tablespoons olive oil 
• 1 medium yellow onion, chopped 
• 1 large red pepper, seeded and chopped 
• 1 large green pepper, seeded and chopped 
• 4 cloves garlic, crushed 
• 1 cup lager beer or 1 cup broth of choice 
• 1 (28-ounce) can crushed tomatoes, or 3 cups chopped fresh 
• 1 (14-ounce) can no-salt-added black beans 
• 1 (14-ounce) can no-salt-added kidney beans 
• 1 tablespoon ground cumin 
• 2 tablespoons chili powder 
• 1 teaspoon coarse salt 
• 1 cup vegetarian refried beans 

 Directions 

 1. Heat oil in a large pot over medium heat. Add onion, peppers, and garlic; sauté 3-5 minutes or until vegetables are softened.

 2. Add beer or broth to “deglaze” the pan, making sure to scrape up any browned bits with your spoon/spatula. Add tomatoes, black beans, and kidney beans; stir. Add cumin, chili powder, and salt. Stir in the refried beans to thicken the chili.

 3.Simmer for at least 5 to 10 minutes and serve with your choice of toppings.

Nutrition information per serving: 

• Calories: 222  
• Protein: 11 g  
• Total fat: 5 g  
• Total Carbohydrates: 34 g  
• Saturated Fat: 1 g  
• Dietary Fiber: 10 g  
• Cholesterol: 0 mg  
• Sodium: 455 mg 

 Get in touch with KRNC about other cooking information: (970) 495-5916, nutritioncenter.colostate.edu