CHILI

2 big onions(chopped coarsely)
1/4 cup of chopped garlic
4 big bell peppers chopped coarsely
4-5 cans (8oz. cans) of beans of your choice
2 large cans of crushed tomatoes
1 small can of tomato paste
chili powder
cayenne pepper
cumin or coriander

Brown lightly onions and garlic in fat-free vegetable broth.

After that has cooked down add: peppers.

Add a little more broth if necessary.

Don't over cook the peppers so they stay crunchy.

Open and rinse beans, then add the beans with tomatoes.

Check labels carefully, don't buy tomatoes with additives like sugar and salt.

Add tomato paste.

Mix this all up and keep it on a rapid simmer.

After about 30 minutes check the consistency, if too thin for your taste, you can add cooked brown rice to thicken (this makes a complete protein)

Season at the end with chili powder (be aware it has salt in it) and cayenne pepper to taste.

Also good with a little cumin or coriander in it.

The chili without the rice is great on top of whole wheat pasta with grated cheese for kids.