Vegetarian Chili

1 Tbls. olive oil
1 large yellow or white onion, chopped
1 Tbls. garlic, chopped
1 28 ounce can diced fire roasted tomatoes, very important do not substitute for other kinds of tomatoes MUST BE FIRE ROASTED
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. red chili flakes, optional (I did not use)
3 15.5 ounce cans beans, chickpeas, kidney, black and/or white beans or 4 1/2 cups cooked beans
4 cups fat free, low sodium chicken or vegetable broth (I used Knorr vegetable bullion cubes, 2 reconstituted with 4 cups boiling water)
1/4 cup chopped cilantro
3 cups baby spinach leaves or 3 cups torn kale leaves (I used spinach, a great way to use spinach on the verge of going bad)


In a large sauce pan (4 quart), heat the oil over medium-high heat. Add onion and cook about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown the garlic.
Add the tomatoes, cumin, chili powder and chili flakes (optional). Simmer 5 minutes. Add 3 cups (2 cans) of the beans and 3 1/2 cups of the broth and bring to a boil. Reduce to a simmer. (I dumped all 3 cans of beans and broth into the stew and ladeled out 2 cups (1 1/2 plus 1/2 cups seen next step) of the mixed beans, tomatoes, broth etc. into the blender eliminating the need to save some back when dumping. I then added the cilantro to this mixture and purred.)
Meanwhile, place remaining 1 1/2 cups beans and 1/2 cup broth in a food processor or blender. Add the cilantro and puree or blend until smooth. Add the puree to the stew. Just before serving add the greens and stir until wilted. Serve hot. Makes 10 1 cup servings. From "The Biggest Loser: 6 Weeks to a Healthier You" (cookbook by Rodale)

Nutrition information per serving: 160 calories, 8 grams protein, 26 grams carbohydrates, 3 grams fat, 0 mg cholesterol, 7 grams fiber, 300 mg sodium (to further reduce sodium, I used low salt beans)