THREE BEAN CHILI Culinary Enjoy This Vegetarian Chili That Is Full of Flavor

NF, HF, DF, V, vegan, LF, NAS THREE BEAN CHILI Culinary Enjoy this vegetarian chili that is full of flavor. Intro:

Nutrition Beans and legumes are a rich source of good-for-you nutrients such as protein, dietary fiber, vitamins and Intro: minerals.

Prep Time: 45 minutes Culinary/ Nutrition Notes for Demo: Ingredients for 10 servings: Culinary: Each serving = about 1 cup • sautéed onion and garlic are great foundations to develop rich flavor Cost per serving=$0.32 • adding the cumin and oregano at the beginning of the cooking process • 2 Tablespoons extra virgin olive oil allows for the herbs and spices to develop • ½ medium onion, chopped Nutrition: • 2 garlic cloves, chopped 1 • 1 ½ teaspoon ground cumin • By enhancing flavor using fresh ingredients and spices • 1 Tablespoon dried oregano extra salt doesn’t need to be added to meals. • 1 Tablespoon chopped chipotle in adobo • Onion and garlic are a source of inulin, a type of • 2 large carrots, chopped prebiotic which promotes digestive health. • 1 stalk celery, chopped • 1 red or green bell pepper, chopped Culinary: • 1 15-ounce can black beans, rinsed and drained • chipotle is a dried and smoked jalapeno; the chipotle adds smokiness • 1 15-ounce can pinto beans, rinsed and drained and some heat to the dish • 1 15-ounce can kidney beans, rinsed and drained • carrots, celery and bell pepper add color (visual appeal) and enhance • 2 12-ounce cans low-sodium diced tomatoes the overall flavor of the dish • ½ teaspoon salt ➢ carrots, celery, onion other aromatics are often cooked together as • ½ teaspoon freshly ground black pepper bases for soups, sauces, and stocks • shredded cheddar, chopped tomatoes and green onion, sliced ➢ for example, French mirepoix (onion, carrot, celery); Spanish sofrito avocado and/or corn chips, for serving (onion, garlic, tomato); Cajun holy trinity (onion, celery, bell pepper) Steps: 2 Nutrition: 1. In a large pot, heat olive oil over medium heat and add onion • Celery is low in calories and provides dietary fiber bulk. and garlic. Sauté gently, without browning, until softened • The carrots’ vibrant orange pigment, known as about 5-7 minutes. Add the cumin and oregano and stir into the onion and garlic mixture. carotene, turns into vitamin A in the body, a powerful 2. Add the chipotle and stir. Add carrots, celery, red or green antioxidant vitamin. bell pepper and sauté until vegetables begin to sweat, about • Carrots can also be found in other colors such as 7 minutes. Add the beans, along with the tomatoes. maroon, golden yellow and purple. Each color 3. Bring the mixture up to a boil, then reduce the heat and let contributing different of phytonutrients. simmer 20 minutes, until the veggies are cooked through. Season with salt and pepper. Culinary: 4. Serve with cheese, chopped tomatoes, green onion, corn • the beans add heartiness to the dish chips, and/or avocado. • tomatoes provide lots of umami ➢ canned tomatoes and beans are convenient additions to the pantry ➢ look for low-sodium or no salt added, to be able to control the amount of seasoning to add to a dish 3 Nutrition: • Because of their nutritional composition, low price, beans are a great addition to any diet. • Beans are particularly a rich source of protein and fiber. • Beans and legumes have been associated with reducing some of the risk factors associated with heart disease, diabetes and some types of cancer. Culinary: ➢ once chili is finished, toppings can be customized to individual tastes and preferences 4

NF, HF, DF, V, vegan, LF, NAS Culinary: • this recipe can be prepared a day ahead and actually benefits from sitting in the fridge overnight ➢ once the chili is finished cooking, cool, and store in a sealed container 5 in the refrigerator overnight ➢ reheat on the stove by bringing to a boil, then simmer for 5 minutes

Clean-up/Review comments Culinary/ Cook Once, Eat Twice: Once chili has cooled, pack chili into individual serving containers and freeze for later. Thaw in the refrigerator or in the microwave for quick meals.

Nutrition: Enjoy this recipe loaded with good-for-you nutrients.

NF, HF, DF, V, vegan, LF, NAS

Materials Shopping List Qty. 1. 1 cutting board Produce 2. 1 knife  1 onion 3. 1 large pot  1 head garlic 4. 1 bowl for trash  2 large carrots 5. mise en place bowls  1 stalk celery 6. silicone spatula  1 red or green bell pepper 7. electric skillet  1 large avocado (optional, for serving) 8. can opener  2 tomatoes (optional, for serving) 9. colander/sieve  1 bunch green onion (optional, for serving) 10. measuring cups Dry Goods 11. measuring spoons  1 15-ounce can black beans 12. paper plates/ cups/ soufflé cups  1 15-ounce can pinto beans 13. paper towels  1 15-ounce can kidney beans 14. tablecloth  2 12-ounce cans diced tomatoes, low- sodium or no salt added 15. kitchen towel Dairy 16. gloves  grated cheddar (optional, for serving) 17. copies of recipe Condiments  dried cumin  dried oregano  1 small can chipotle in adobo  salt & black pepper  extra virgin olive oil

Paper Goods  bowls, forks, napkins Prepping for demo: • Shop for ingredients/ Ensure all ingredients are available • Rinse & dry produce • Prep & store for demo as requested in recipe • Label all mise en place items • Make sure to leave a portion of the produce intact for demo purposes • If recipe will be sampled by a large audience, prepare a large batch of ingredients ahead of time • Ensure all equipment is in place and set up table with a tablecloth • Display ingredients in a visually appealing manner and in a way that flows with the sequence of recipe

Estimated time for preparation: 1 hour