Quick & Easy Three-Bean Chili

This tasty chili has all the nutrition you need for a full meal. The beans provide protein and carbohydrates, the tomatoes provide antioxidants, and even the spices play a role: Garlic builds immunity, and cayenne pepper helps reduce blood cholesterol and lower triglyceride levels.

Ingredients:

• 1 tablespoon canola oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 3 tablespoons chili powder
• 1 tablespoon ground cumin
• 1/4-1/2 teaspoon ground cayenne pepper
• 2 teaspoons dried oregano
• 1 28-ounce can crushed tomatoes
• 3 medium tomatoes, chopped
• 1 15-ounce can dark red kidney beans, rinsed
• 1 15-ounce can small white beans, such as navy beans, rinsed
• 1 15-ounce can black beans, rinsed
• 3 cups water
• 2 tablespoons lime juice
• 1/2 teaspoon freshly ground pepper
• 1/4 cup chopped fresh cilantro for garnish

Preparation:
Heat oil in a deep pot over medium heat. Add onions and cook, stirring, for 2-3 minutes. Reduce heat to medium-low and cook for a few more minutes. Keep stirring. Add garlic, chili powder, cumin, cayenne and oregano.

Stir in canned and fresh tomatoes, kidney, white and black beans, water, lime juice and pepper. Bring to a boil on high heat, stirring often. Lower heat and simmer to reduce, stirring occasionally (10-15 minutes). Garnish with fresh cilantro and serve.

Serves 6