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Cajun Kidney Bean Chili

This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a vegetarian source of protein. Enjoy!

Prep and Cook Time: 25-30 minutes Ingredients: 1 medium yellow onion, chopped 1 medium yellow or red bell pepper, diced 3 cloves garlic, pressed 1 tsp paprika 1 TBS chili powder 1/2 tsp dried thyme 1/2 tsp dried oregano 1/2 tsp fennel seeds 1 tsp ground cumin 1/8 tsp cayenne pepper 1 15 oz can kidney beans 1 15 oz can diced tomatoes Salt, pepper and olive oil to taste Optional: cooked ground turkey

Directions:

1. Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Healthy Sauté onion and bell peppers for 5 minutes.
3. Add garlic, spices, tomatoes and kidney beans.
4. Simmer for 15-20 minutes.
5. Season to taste with salt, pepper and olive oil.

Serves 2

Healthy Cooking Tips:

If adding ground turkey, saute it with the onion and bell peppers for 5 minutes in Step #2.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Cajun Kidney Bean Chili is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Cajun Kidney Bean Chili 1.00 serving 552.09 grams 281.67 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 148.78 mg 248.0 15.8 excellent vitamin A 5260.85 IU 105.2 6.7 excellent dietary fiber 13.72 g 54.9 3.5 very good iron 6.36 mg 35.3 2.3 good protein 15.67 g 31.3 2.0 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Cajun Kidney Bean Chili

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