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Recipes

Black Bean Chili

An excellent source of molybdenum, fiber, vitamin C, and folate, this is an alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostadas, frittata, or enchiladas. The Healthy Sauté  cooking method makes this recipe even healthier because it is prepared without the use of heated oils. Enjoy!

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 medium onion, chopped
  • 1 medium bell pepper, diced  into 1/4-inch pieces
  • 1 TBS + 1-1/2 cups vegetable broth
  • 6 medium cloves garlic, chopped
  • 4 cups or 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 corn kernels, fresh or frozen
  • 1/4 cup fresh chopped cilantro
  • salt and black pepper to taste

Directions:

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

Serves 4

Sarah Highlen