Cajun Kidney Bean Chili Recipe

Looking for an easy Cajun Kidney Bean Chili recipe? Learn how to make Cajun Kidney Bean Chili using healthy ingredients.


Submitted by almajoly

Makes 2 servings



The World's Healthiest Food Newsletter - December 29, 2009 George Mateljan Foundation

Recipe Ingredients for Cajun Kidney Bean Chili

1 medium yellow onion, chopped
1 medium red bell pepper, diced (or yellow pepper)
3 cloves garlic, pressed
1 tablespoon vegetable broth
1 teaspoon paprika
1 tablespoon chili powder
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon fennel seeds
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper
15 ounce kidney beans
15 ounce diced tomatoes
1 salt, pepper and olive oil to taste
1/4 pound cooked ground turkey (opt)

Recipe Directions for Cajun Kidney Bean Chili

  1. Chop onions and press garlic and let sit for 5 minutes for 5 minutes to bring our their hidden health benefits

  2. Healthy saute onion and bell pepper in 1 tablespoon vegetable broth for 5 minutes.

  3. Add garlic, spices, tomatoes and kidney beans.

  4. Simmer for 15 to 20 minutes.

  5. Season to taste with salt, pepper and olive oil.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 615.7g
Amount Per Serving
Calories
959
Calories from Fat
104
% Daily Value*
Total Fat
11.6g
18%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
58mg
19%
Sodium
244mg
10%
Potassium
3911mg
112%
Total Carbohydrates
152.7g
51%
Dietary Fiber
39.4g
158%
Sugars
15.4g
Protein
67.9g
Vitamin A 108% Vitamin C 203%
Calcium 28% Iron 102%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin A
  • Very high in vitamin C
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