Ingredients:

2 cans kidney beans

2 cans chopped tomatoes (or do fresh tomatoes)

1/2 can tomato paste

1/2 onion, chopped

1/2 red pepper, chopped

1 clove garlic

chopped jalapenos (to taste, optional)

1 sachet chili seasoning (reduced sodium if available, there are also mild or hot varieties depending on how much spice you like)

1 tsp cumin

1tbsp olive oil

What to do:

1. Saute onions, garlic, and red bell peppers in the olive oil until soft

2. Add all other ingredients and cook over medium heat for 20 minutes.

3. Check consistency of chili.  You can add a little bit of water or a little bit of tomato paste to either thin or thicken the consistency of the chili.

4. Cook for a further 10 minutes over a lower heat.

5. Serve with brown rice, quinoa, or toasted whole grain bread.

Variations:

Add different kinds of beans to change the flavor.  Or just add more beans to increase the fiber and protein content of the meal.

Increase or decrease the seasoning to change the “hot” factor.

Top with a little bit of shredded cheese or a dollop of sour cream.

Use leftovers to make yummy vegetarian tacos the next day.  Just heat some corn tortillas, reheat the chili, and you’ve got another meal.

To your health,

Kimberly