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AARP The Magazine

3 Cancer-Fighting Recipes

These flavorful recipes are packed full of super nutrients

Cancer fighting foods (Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver))

Every cook needs a go-to chili recipe. This cancer-fighting four-bean chili — with or without meat — could be yours. — Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Four-Bean Chili

Serves 4

You can use your favorite combination of beans for this simple chili. If you like, add 8 ounces of lean ground beef or turkey right after the onion, garlic and ginger are soft and cook for about 5 minutes, stirring to break up lumps, until the meat is no longer pink. This chili freezes well.

  • 2 tablespoons olive oil
  • 1 large yellow onion, peeled and chopped
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1/4 cup tomato paste
  • 4 small tomatoes, diced
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground coriander
  • 1/2 (15-ounce) can black beans, rinsed and drained
  • 1/2 (15-ounce) can black-eyed peas, rinsed and drained
  • 1/2 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 (15-ounce) can garbanzo beans (chickpeas), rinsed and drained
  • Salt to taste
  • 4 cups chicken stock (homemade or store-bought), plus 1 cup if needed
  • 1 teaspoon toasted cumin seeds, for garnish
  • 1 tablespoon finely chopped cilantro, for garnish


  1. In a large, deep, heavy-bottomed pot, heat the oil over medium-high heat.
  2. Add the onion, garlic and ginger and cook, stirring, until the onion begins to soften, 5 to 7 minutes.
  3. Add the tomato paste, tomatoes, chili powder, oregano and coriander and cook for 5 minutes more, stirring occasionally.
  4. Add all the beans and 4 cups of stock; bring to a boil.
  5. Reduce the heat to a gentle simmer and cook for 30 minutes, stirring occasionally, until the flavors are blended. If the chili seems to be drying out as it cooks, stir in the remaining 1 cup of stock.
  6. Serve hot, garnished with cumin seeds and cilantro.

Nutrients per serving: 565 calories, 26g protein, 85g carbohydrates, 20g fiber, 14g fat (2g saturated fat), 7mg cholesterol, 2,061mg sodium

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