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Recipe of the Week

August 24, 2012

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Black Bean Chili

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This recipe, like PCRM’s other recipes, is loaded with fiber! To understand in detail the benefits of having fiber in your diet, visit our website >

Black Bean Chili

Black Bean Chilli

This chili can be cooked on the stovetop or in a slow cooker. Serve with brown rice or a green salad to create a meal that features three of the four foods from the Power Plate.

Ingredients

Makes 6-8 servings

2 cups dry black beans
1 bunch fresh cilantro, chopped (optional)
1 tablespoon cumin seeds
1 tablespoon dried oregano
1 teaspoon paprika
1/2 teaspoon cayenne pepper
1 large onion, chopped
1 green bell pepper, seeded and diced
2 garlic cloves, minced
1 1/2 cups chopped tomatoes
1/2 teaspoon salt, or to taste
1/4 cup chopped green onions

Directions

Wash beans and place in a large pan or bowl with 4 to 6 cups water. Soak overnight. Pour off soaking water and place in a pot with 6 cups fresh water. Add cilantro, if using. Bring to a simmer and cook until beans are tender, about 2 hours.

In a small, dry skillet, toast cumin, oregano, paprika, and cayenne until fragrant. Be careful not to inhale the fumes; cayenne can be very irritating.

In a large skillet, braise onion in 1/2 cup water for 2 minutes. Stir in bell pepper, garlic, cumin, oregano, paprika, and cayenne and cook until onion is soft. Add to cooked beans, along with tomatoes. Simmer 30 minutes or longer if time allows. Add salt to taste.

Serve in individual bowls topped with green onions.

Slow cooker instructions: Place washed, soaked beans in slow cooker with 6 cups boiling water, cilantro (if using), cumin, oregano, paprika, cayenne, onion, bell pepper, and garlic. Cover and cook on high until beans are completely tender, about 3 hours. Add tomato and salt to cooked beans and cook 1 hour more or longer.

Per serving (1/6 recipe): 237 calories; 1.4 g fat; 0.3 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 14.9 g protein; 43.6 g carbohydrates; 6.6 g sugar; 14.9 g fiber; 206 mg sodium; 73 mg calcium; 4.6 mg iron; 25.1 mg vitamin C; 359 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Contact: 202-686-2210
E-mail: info@pcrm.org
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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org