Almost-Instant Black Bean Chili
Still fighting the cold weather? Warm up with this tasty chili! This is a perfect make-ahead recipe, since it’s even better the second day.
Makes 6 1-cup servings
1/2 cup water
1 medium onion, chopped
2 medium garlic cloves, minced
1 small bell pepper, seeded and finely diced
1/2 cup crushed tomatoes or tomato sauce
2 (15-ounce) can black beans, undrained
1 (4-ounce) can diced green chilies
1 teaspoon ground cumin
Heat the water in a large skillet or pot. Add onion, garlic, and bell pepper. Cook over high heat, stirring often, for about 5 minutes or until onion is translucent. Add crushed tomatoes or tomato sauce, beans and their liquid, chilies, and cumin. Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.
Per 1-cup serving: Calories: 155; Fat: 0.8 g; Saturated Fat: 0.1 g; Calories from Fat: 4.7%; Cholesterol: 0 mg; Protein: 8.7 g; Carbohydrates: 29.6 g; Sugar: 2.6 g; Fiber: 11 g; Sodium: 473 mg; Calcium: 89 mg; Iron: 3.1 mg; Vitamin C: 19.1 mg; Beta Carotene: 49 mcg; Vitamin E: 0.4 mg
Source: Foods That Fight Pain, by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.