Black Bean Chili

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This recipe is quick to prepare and delicious served with brown rice and a green salad. It can also be used as a burrito filling. If you enjoy a lot of heat, add more chilies.

Ingredients

This recipe is quick to prepare and delicious served with brown rice and a green salad. It can also be used as a burrito filling. If you enjoy a lot of heat, add more chilies.

Ingredients:

1/2 cup water

1/2 onion, diced

1/2 green bell pepper, diced

4 garlic cloves, minced

1 tsp dried oregano

1 tsp ground cumin

3 cups cooked or canned black beans, rinsed and drained

1 can (15 ounces) diced tomatoes, undrained, or 1 1/2 cups chopped fresh tomatoes

1/2 cup bean cooking liquid or vegetable broth

1/2 cup frozen corn, thawed, or canned corn, drained

1 to 2 canned chipotle chilies in adobo sauce, or 1/4 teaspoon crushed red pepper flakes

1 tsp adobo sauce (from the chipotle chiles) or chili powder, optional

Salt to taste

PER SERVING: 259 calories; 1.3 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 14.6 g protein; 50.3 g carbohydrate; 9.2 g sugar; 11.4 g fiber; 752 mg sodium; 157 mg calcium; 5.5 mg iron; 27.7 mg vitamin C; 138 mcg beta-carotene; 1.2 mg vitamin E

Preparation

Heat the water in a large soup pot. Add the onion, bell pepper, garlic, oregano, and cumin. Cook and stir over medium heat for about 5 minutes, or until the onion is soft.

Add the beans, tomatoes, bean cooking liquid, corn, chilies, and optional adobo sauce, cover, and simmer, stirring occasionally, for about 20 minutes, or until the mixture has thickened and the flavors have blended. Season with salt to taste.

Stored in a covered container in the refrigerator, leftover Black Bean Chili will keep for up to 3 days.

Recipe by
Katherine Lawrence