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Black Bean Chili

black-bean-chili Leigh Beisch

Ingredients

  • 1 tablespoon vegetable oil
  • 6 cups chopped onion (about 1 1/2 pounds)
  • 1/2 teaspoon salt
  • 1 1/2 cups chopped red bell pepper (about 1 large)
  • 6 garlic cloves, minced
  • 1 (7-ounce) can chipotle chiles in adobo sauce
  • 1 tablespoon ground cumin
  • 1 1/2 teaspoons dried oregano
  • 4 (15-ounce) cans black beans, drained
  • 1 (14 1/2-ounce) can 99% fat-free vegetable broth
  • 1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
  • 1/2 cup chopped fresh cilantro
  • 1/4 cup fresh lime juice (about 1 large)

Preparation


Heat oil in a large stockpot or Dutch oven over medium-high heat. Add onions and salt; cook 10 minutes or until onion is soft. Add bell pepper and garlic; cook 5 minutes, stirring frequently.

Remove 1 chile from can and mince; repeat as needed to equal 1 tablespoon. Reserve remaining chiles and sauce for another use.

Add minced chile and next 5 ingredients (through tomatoes). Reduce heat to low; simmer 30 minutes, stirring occasionally. Stir in cilantro and lime juice. Reserve 4 cups for the Black Bean Enchiladas.



    Set aside leftover chili to use in Black Bean Enchiladas with Tomatillo Sauce.
  • Yield: serves 4 (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 242
Caloriesfromfat per serving: 15%
Fat per serving: 4.2g
Saturated fat per serving: 0.2g
Monounsaturated fat per serving: 1.3g
Polyunsaturated fat per serving: 2g
Protein per serving: 12g
Carbohydrate per serving: 40g
Fiber per serving: 12.6g
Cholesterol per serving: 0.0mg
Iron per serving: 4.9mg
Sodium per serving: 946mg
Calcium per serving: 117mg

Good to Know

Infused with garlic, spices, and smoky chipotle peppers, this meatless chili is high in flavor and fiber, but low in fat and calories. Each serving also provides nearly half the daily recommended intake for magnesium, which greatly reduces the risk of heart attacks and helps maintain healthy blood pressure levels. Ladle these iron-rich beans over whole-grain brown rice and add a fresh green salad for a delicious and satisfying meal.