Black Bean Chili

If you’re in the market for a flavorful chili that’s low in fat and high in protein, this one’s for you.  This recipe has absolutely no heat to it, so if you like it spicy, add a fresh jalepeno to the mix.  Or you can opt to serve it garnished with sour cream and a spicy salsa on top.  This dish has a great balance between the creamy beans and the sweet corn.

Ingredients:

1 medium onion, chopped

1 medium green bell pepper, diced

1 TBS + 1-1/2 cups vegetable or chicken broth

6 medium cloves garlic, chopped

2 15 oz. cans black beans, drained

1 8 oz can tomato sauce

1 15 oz can diced tomatoes (do not drain)

2 TBS ground cumin

2 TBS red chili powder

2 TBS dried oregano

1 cup frozen corn kernels

1/4 cup fresh chopped cilantro

salt and black pepper to taste

fresh cilantro and scallions

Directions:

  • Heat 1 TBS broth in a medium size soup pot and saute the onion and bell pepper in broth over medium heat for about 5 minutes, until translucent
  • Add garlic, cumin, and red chili powder and continue to saute for another minute
  • Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for 20 minutes uncovered
  • Add corn and cook for 2 minutes
  • Add cilantro and season with salt and pepper to taste

chili topped with sour cream, cilantro, scallion & a wedge of lime

Post inspired by this recipe on World’s Healthiest Foods.

J

Sweet Potato & Kidney Bean Chili

This chili is a thing of beauty.  By beauty I mean that the flavor of the green bell pepper transforms from an underripe, sharp, crisp bite to something soft and sweet.  The ancho chili & crushed red pepper are balanced by the sweet potato and carrots.  The mushrooms provide a welcome texture contrast.  There is nothing boring about this dish.  Served with bread and, yes, a little butter (as there is almost zero fat in the entire pot) it is wonderful.  The bread is almost necessary to sop up the nice broth left in the bottom of the bowl.  You just can’t leave it there to be washed down the drain….

sweet potato & kidney bean chili

Ingredients:

1 medium onion, chopped

4 medium cloves garlic, chopped

1 TBS fresh ginger, chopped

1 medium carrot, sliced

1 medium green pepper, cut in 1-inch squares

2 cups sweet potatoes, cut in 1-inch cubes

2 cups portobello mushrooms, quartered

½ teaspoon cinnamon

1 teaspoon ancho chili powder

1 teaspoon paprika

½ teaspoon crushed red pepper

1 TBS tomato paste

1 TBS + 2 cups chicken (or vegetable) broth

1 15 oz can kidney beans, drained

salt & black pepper to taste

Directions:

  • Chop the garlic and onions and let them sit for about  5 minutes while you chop all of the other veggies

chopped onion, garlic, sweet potato, green bell pepper and carrot

quartered portobello mushrooms

  • Heat 1 TBS of broth in a soup pot. Sauté the onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent
  • Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently

veggies sauteeing in a soup pot

  • Add spices and mix thoroughly
  • Mix tomato paste and broth together, then pour over spiced vegetables. Cover and simmer on low for about 30 minutes, stirring occasionally
  • Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered

cholesterol-lowering, fiber-packed kidney beans

J

Recipe adapted from a post on the world’s healthiest foods