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%