Black Bean Chili Recipe

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For a quick satisfying meal, ladle up big bowlfuls of Pat Stanley's vegetarian chili. "Fresh corn bread is a delicious accompaniment," the Canby, Minnesota cook suggests.

This recipe is:

Healthy

Diabetic Friendly

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Black Bean Chili Recipe

Prep: 10 min. Cook: 30 min.

Yield: 7 Servings

10 30 40

Ingredients

2 cups chopped sweet onions
2 tablespoons canola oil
1/2 pound fresh mushrooms, sliced
1 large green pepper, chopped
1 large sweet yellow pepper, chopped
1 large sweet red pepper, chopped
3 garlic cloves, minced
2 cans (15 ounces each) black beans, rinsed and drained
2 cans (14-1/2 ounces each) diced tomatoes, undrained
1 can (15 ounces) tomato sauce
1 can (6 ounces) tomato paste
2 tablespoons brown sugar
2 to 3 teaspoons chili powder
2 teaspoons ground cumin
Dash hot pepper sauce

Directions

In a Dutch oven or soup kettle, saute onions in oil for 5 minutes. Add mushrooms, peppers and garlic; saute for 5-6 minutes or until vegetables are tender. Stir in the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until heated through. Yield: 7 servings.

Nutritional Analysis: One serving (about 1-1/2 cups) equals 253 calories, 5 g fat (trace saturated fat), 0 cholesterol, 751 mg sodium, 42 g carbohydrate, 10 g fiber, 11 g protein. Diabetic Exchanges: 3 vegetable, 1-1/2 starch, 1 lean meat.

Originally published as Black Bean Chili in Light & Tasty December/January 2004, p22