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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.
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES:7 servings
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES: 7 servings

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

Nutritional Facts

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.

Directions

  1. 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.
Originally published as Black Bean Chili in Light & Tasty December/January 2004, p22

Nutritional Facts

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.

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