Food for Life Weekly Recipe: Black Bean Chili. Cross Post Okay

December 15, 2008

December 15, 2008

Black Bean Chili

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This chili is quick to prepare and delicious with brown rice and a green salad. It can also be used as a burrito filling if it is cooked until it thickens. If you like a hotter chili, add more chipotle peppers.

Directions

Makes 4 servings

1/2 cup water1/2 onion, chopped1/2 green bell pepper, seeded and chopped4 garlic cloves, minced or pressed1 teaspoon dried oregano1 teaspoon ground cumin1 or 2 canned chipotle peppers in adobo sauce, plus 1 teaspoon of the sauce, or 1/4 teaspoon crushed red pepper flakes2 15-ounce cans black beans, undrained, or 3 cups cooked black beans with 1/2 cup added water or vegetable broth1 15-ounce can diced tomatoes, undrained, or 1 1/2 cups of freshly chopped tomatoes1/2 cup frozen corn or drained canned corn1/4-1/2 teaspoon salt (omit if using canned beans containing salt)

Heat water in a large pot. Add onion, bell pepper, garlic, oregano, and cumin. Cook over medium heat, stirring often, until onion is soft, about 5 minutes.

Chop chipotle peppers and add to pot, along with sauce, or add crushed red pepper flakes. Add beans, tomatoes, corn, and salt, if using. Cover and simmer, stirring occasionally, until chili is thickened and flavors are blended, about 20 minutes.

Nutrition Information

Per serving (1/4 of recipe): 259 calories1.3 g fat0.3 g saturated fat 4.6% calories from fat0 mg cholesterol

14.6 g protein50.3 g carbohydrate9.2 g sugar11.4 g fiber

752 mg sodium157 mg calcium5.5 mg iron27.7 mg vitamin C138 mcg beta-carotene1.2 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival.

View The Cancer Project Recipe of the Week Archive.

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