Black Bean Chili

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Black Bean Chili

 

 

Ingredients

 

1 tablespoon cooking oil

2 cloves garlic, minced

2 medium green sweet peppers, coarsely chopped (2

cups)

1 large onion, chopped (1 cup)

2 medium zucchini, coarsely chopped (2-1/2 cups)

2 cups fresh or frozen whole kernel corn

1 to 2 teaspoons chili powder

1 14-1/2 ounce can tomatoes, cut up

1 15-ounce can black beans, rinsed and drained

1 8-ounce can tomato sauce

1 fresh, pickled or canned jalapeno pepper, seeded

and chopped

1/2 teaspoon salt

1/4 teaspoon pepper

3 cups hot cooked couscous or rice

 

Directions:

 

1. Pour cooking oil into a wok or 12-inch skillet.

(Add more oil as necessary during cooking.) Preheat

over medium-high heat. Stir-fry garlic in hot oil for

15 seconds. Add sweet peppers and onions; stir-fry for

2 minutes. Remove pepper mixture from the wok.

2. Add zucchini and corn to the hot wok; stir-fry for

2 minutes. Add chili powder; stir-fry for 2 minutes

more or until vegetables are crisp-tender.

3. Return pepper mixture to the wok. Add undrained

tomatoes, black beans, tomato sauce, jalapeno pepper,

salt, and pepper. Cook and stir until bubbly. Cover

and cook about 5 minutes more. Serve immediately over

hot cooked couscous or rice. Makes 4 servings.

Make-Ahead Tip: Prepare vegetables; cover and chill up

to 4 hours.

 

Nutritional facts per serving

 

calories: 391 , total fat: 5g , saturated fat: 1g ,

cholesterol: 0mg , sodium: 1044mg , carbohydrate: 77g

, fiber: 14g , protein: 18g , vitamin C: 145% ,

calcium: 11% , iron: 21%

 

 

 

 

 

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