Bean and Pumpkin Chili

By mahto

Ingredients

• SERVINGS: 4
• 2 tsp canola oil
• 1 onion, chopped
• 1 sm red bell pepper, chopped
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/8 tsp salt
• 1 clove garlic, finely chopped
• 1 c canned, unseasoned pumpkin
• 1 c no-salt added canned white beans, rinsed and drained
• 1 1/2 c water or fat-free, low-sodium vegetable broth
• 1 Tbsp flaxseed oil
• 1/4 c chopped cilantro,
• hot-pepper sauce

Preparation

Step 1

1. HEAT a pot over medium-high heat. Add the canola oil and heat for 1 minute. Add the onion, bell pepper, cumin, oregano, and salt. Stir. Cover and cook, stirring occasionally, for 5 minutes, or until lightly browned. Add the garlic. Cook for 1 minute. Add the pumpkin, beans, and broth. Reduce the heat so the mixture simmers. Cook for 10 to 12 minutes to blend the flavors.

2. REMOVE from the heat. Stir in the flaxseed oil. Sprinkle with the cilantro and pass the hot-pepper sauce at the table.

NUTRITION (per serving) 139 cal