Spicy Chili Bean Stew

Preparation

1. Step 1

   Soak the beans overnight in plenty of water in a large covered soup pot. Or for a quicker soaking, cover the beans with water 2 hours or so before you begin the soup, bring to a boil, then cover and let stand off the heat. Once you’re ready to begin the soup, drain the beans in a colander.

   Step 2

   Heat 1 tablespoon of the oil in the same pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.

   Step 3

   Return the beans to the pot with the onion and garlic. Cover with fresh water in a ratio of about double the water to the volume of beans. Bring to a rapid simmer, then lower the heat. Cover and simmer gently but steadily for 1 to 1 1/2 hours, or until the beans are tender.

   Step 4

   Add the bay leaves, tomatoes, tomato sauce, chili powder, cumin, chilies, and optional bulgur. Return to a simmer, then simmer gently over low heat for 30 minutes. Taste to make sure that the bulgur is tender; if not, simmer for 5 to 10 minutes more. Adjust the consistency with additional water if needed, but let the soup remain thick. Stir in the corn kernels and season with salt. Continue to simmer over very low heat.

   Step 5

   Heat the remaining tablespoon of oil in a small skillet. Add the green bell pepper and sauté over medium heat, stirring frequently, until it is fragrant and just lightly touched with brown. Remove from the heat. Discard the bay leaves from the soup, then serve. Top each serving with a few strips of sautéed bell peppers and a sprinkling of cilantro, if desired.

2. Nutrition Information

   Step 6

   Per serving:

   Step 7

   Calories: 292

   Step 8

   Total fat: 4g

   Step 9

   Protein: 16g

   Step 10

   Fiber: 18g

   Step 11

   Carbohydrate: 51g

   Step 12

   Cholesterol: 0mg

   Step 13

   Sodium: 100mg