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There is nothing like coming home to a bowl of hot chili. The best chilies, like this one, are loaded with flavor and require nothing more than a slice of mouthwatering corn bread as a side to sop up the hearty goodness!

Recipe: White Bean Chili


Serving size: 10 oz.
Servings per recipe: 6
Prep time: 10 min
Cook time: 50 min


  • 1 Tbsp - Vegetable Oil
  • 1 ea - Onion, medium
  • 2 cloves - Garlic, minced
  • 1 tsp - Cumin, ground
  • 4 1/2 oz. - Green chili
  • 2 cups - Low sodium vegetable broth
  • 2 ea - Navy beans, caned (1 drained and rinsed, 1 not)
  • 1 cup - Corn, frozen
  • 1/2 cup - Cilantro, minced
  • Season to taste

Directions

In a large saucepan, sauté oil and onions on medium heat until browned but not burned (about 15-20 minutes). Once browned, add garlic, green chili, and cumin. Sauté together for about 2 minutes. Stir in veggie broth and beans. Bring to a boil then reduce to a simmer for about 15 minutes stirring occasionally until thickened. Once thickened, use a potato masher (or fork) to mash roughly half the beans. Stir in corn and cilantro. Heat till corn has thawed. Season to taste.

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White Bean Chili Nutrition Facts

Serving size: 10 oz.

Calories 265
Carbohydrates 46g
Fiber 11g
Total Fat 3g
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Sodium 681mg
Protein 16g
Sugar 3g
Picture of Onions

Star Ingredient: Onions

Onions Contain:

Biotin*

Biotin plays an important role in metabolism as a coenzyme that serves as a carrier of carbon dioxide. It is widespread in foods thus, a deficiency is unlikely. Biotin is part of the B-vitamin family and acts as a coenzyme that helps absorb fats, carbohydrates, and proteins. Beware, Biotin is believed only to be absorbed internally, so products ‘infused' with biotin might prove ineffective. The body cannot build up a reserve, so it's important to ingest foods with biotin daily.

Copper*

Although we may only need small amounts of this trace mineral, copper is very important to our overall health. The primary function of copper in the body is to serve as a constituent of enzymes with catalyze the formation of hemoglobin, help manufacture the protein collagen, assist in the healing of wounds and help maintain the sheath around nerve fibers. One of copper’s most vital roles is to help cells use iron. Like iron, copper is needed in many reactions related to respiration and energy release. The best food sources include legumes, whole grains, seafood, nuts, and seeds.

Manganese*

What is manganese? A trace mineral essential for the body to metabolize fats and carbohydrates. In the body, it is found mostly in the bones and glands and is a cofactor for many enzymes, helping to facilitate dozens of metabolic processes. Manganese requirements are low, and plant foods such as nuts, whole grains, and green leafy vegetables contain significant amounts of this trace mineral. Deficiencies are therefore unlikely.

*These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.