Spicy Chili Bean Stew - kidney

Method

• 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 youre ready to begin the soup, drain the beans in a colander.
• Heat 1 tablespoon of the oil in the same pot.
• Add the onion and saute over medium-low heat until translucent.
• Add the garlic and continue to saute until both are golden.
• 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.
• 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.
• Heat the remaining tablespoon of oil in a small skillet.
• Add the green bell pepper and saute 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 sauteed bell peppers and a sprinkling of cilantro, if desired.
• Per serving:
• Calories: 292
• Total fat: 4g
• Protein: 16g
• Fiber: 18g
• Carbohydrate: 51g
• Cholesterol: 0mg
• Sodium: 100mg