Makes 4 servings.
2 tablespoons canola oil
1 cup onion, coarsely chopped
1/2 cup celery, rinsed and chopped
1 cup green bell pepper, rinsed and diced
1 can (15 1/2 ounces) low-sodium black beans, drained and rinsed
1 can (15 1/2 ounces) low-sodium red kidney beans, drained and rinsed
1 can (15 1/2 ounces) low-sodium pinto beans, drained and rinsed
2 cans (14 1/2 ounces each) no-salt-added diced tomatoes with basil, garlic and oregano
1 tablespoon ground cumin
1 tablespoon chili powder
If you can't find beans labeled "low sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
Serving size: 2 cups. Amount per serving: 443 calories, 8g total fat (0g saturated fat), 0mg cholesterol, 73g carbohydrates, 22g protein, 16g dietary fiber, 331mg sodium.