1 tablespoon olive oil
1/4 teaspoon crushed red pepper flakes
1 tablespoon coriander seeds
1 tablespoon cumin seeds
3 medium bell peppers -- seeded and chopped
(red -- orange and yellow) 2 medium bulbs fennel
1 teaspoon dried oregano
2 tablespoons chili powder
3 medium tomatoes -- peeled and chopped
OR 16-oz. can diced tomatoes 1 1/2 cups cut green beans
1 3/4 cups cooked or canned kidney beans -- (rinsed if canned)
1 3/4 cups cooked or canned black beans -- (rinsed if canned)
1 3/4 cups cooked or canned white beans -- (rinsed if canned)
Water or tomato juice as needed 1/2 cup chopped fresh cilantro or parsley
Salt and freshly ground black pepper -- to taste Shredded cheddar cheese or plain low-fat -- -- (optional) yogurt for garnish
Delicious and dramatic, this dish is a mosaic of colors. It's easy enough to m ak
e for a simple family dinner but impressive enough to serve to guests. And t he best part is, one serving contains 11 grams of fiber, nearly half the recomm ended daily intake of 25 grams per day.
IN LARGE HEAVY POT, heat oil over medium heat. Add crushed red pepper flakes, coriander and cumin and cook, stirring often, until seasonings darken slightly.
Add peppers, fennel, oregano and chili powder and cook, stirring often, until v egetables begin to soften, about 5 minutes. Add tomatoes and all beans and bri ng to a boil. Reduce heat to low and simmer, stirring occasionally, for 30 min utes. Add water or tomato juice as needed if too much liquid evaporates. Stir in cilantro or parsley and season with salt and pepper.
Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g carb.; 0 chol.; 380mg SOD.; 11g fiber. VEGAN/LACTO