What We're Eating

Warm, spicy chili is especially good during the cold winter months. You can make it in a slow cooker and come home to a nurturing meal. This recipe calls for Great Northern beans, which are large white beans with a distinctive delicate flavor. If these aren't available where you live, substituting another kind of white bean will also be delicious.

Vegetable White Bean Chili

Serves 4

1 cup Great Northern beans,
rinsed and soaked overnight in water
4 to 6 cups vegetable stock
1 teaspoon ghee or olive oil
1 cup leeks or onions, chopped
2 tablespoons diced mild chilies,
canned or freshly roasted
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon coriander
2 medium carrots, cut into 1-inch pieces
1 cup chopped tomatoes
1 cup zucchini, cut into 1/4 inch slices
1 cup washed fresh spinach
1 cup corn, fresh or frozen
2 green onions, chopped
1/4 cup chopped cilantro

Optional: 1 1/2 cups cubed smoked chicken or turkey breast; southwestern-style chicken sausage; or ground turkey or chicken

Drain the soaked beans and place in a soup pot with the vegetable stock. Bring to a boil, then reduce the heat and simmer at a low rolling boil until the beans are tender. Heat the oil in a sauté pan over medium heat. Add the leeks, chilies, garlic, chili powder, cumin, and coriander. If you are using ground chicken or turkey, add it now. Sauté for 3 minutes, then add the carrots and tomatoes. If you are using smoked chicken or turkey breast (or chicken sausage), add it now. Simmer the stew for 5 to 7 minutes or until the carrots are tender. Add the zucchini during the last 2 minutes. Add the vegetable mixture in the sauté pan to the cooking beans when the beans are almost tender. Stir in the spinach and corn. Continue to simmer for another 5 minutes. Garnish with the green onions and chopped cilantro.

Nutritional Facts per 1 1/2 cup serving:
Calories 364, Total fat 4.2 g, Saturated fat .5 g, Carbohydrates 53.2 g, Protein 28 g

Using smoked turkey breast:
Calories 445, Total fat 5.1 g, Saturated fat .8 g, Carbohydrates 54.6 g, Protein 44.8 g