Chipotle Black Bean Chili

Chipotle Black Bean Chili

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

For our Chipotle Black Bean Chili, we found the beans on sale for 79 cents a pound. In terms of nutrition, black beans are rich in protein and calcium as well as fiber. We used water instead of more expensive chicken stock, because the spicy chipotle will heat up the taste as much as you want. Start with just a little; more chipotle can always be added. So, ask your friends over for a game night and know that you’re serving up a winning menu! Serve with green salad and baked tortilla chips (serves 12).

Ingredients

  • 3 cups dried black beans (turtle beans)
  • 2 tablespoons olive oil
  • 1 large green bell pepper, cored, seeded, finely chopped (about 2 cups)
  • 2 large onions, finely chopped (about 6 cups)
  • 8 cloves garlic, finely minced (about 1/3 cup)
  • 2 large carrots finely chopped (about 2 cups)
  • 1 canned chipotle pepper in adobo sauce, seeds discarded, finely chopped
  • 1 tablespoons ground cumin
  • 2 tablespoons dried oregano leaves
  • 1 28-ounce can low-sodium crushed or diced tomatoes
  • ¼ cup white vinegar
  • 1 teaspoon pepper
  • Suggested garnish: finely chopped red or green onion or cilantro with a dollop of nonfat sour cream or Greek yogurt.

Directions

  1. Rinse beans 2 or 3 times. Then, place in a very large pot, add half each of the green pepper and garlic and cover with 3 quarts of hot water. Cover the pot and bring to a gentle boil; simmer for 90 minutes or until beans are tender, but still firm.
  2. Place olive oil in another large skillet and sauté remaining green pepper, garlic, onions, and carrots until very tender, 20-30 minutes.
  3. Add cumin, oregano, tomatoes, vinegar and chipotle to sautéed vegetables, and simmer 10 more minutes.
  4. Add vegetables to the beans and cook over medium-low heat, stirring often, until beans can be mashed with a spoon, 10-20 minutes.
  5. Use a blender or food processor to puree 3-4 cups of chowder and add back into pot, mixing it all together. Dish up, garnish, and serve.

Per 1 cup serving: 256 calories,13g protein, 47g carbohydrate, 3g fat, 1g sat fat, 2g mono fat, 1mg cholesterol, 16g fiber, 128mg sodium.

Tip: This recipe can be made in advance. It holds in the refrigerator for up to a week and in the freezer for up to 2 months. Time constraints? Use 6 cans of low-sodium black beans, rinsed. And grab a bag of baked tortilla chips instead of making your own.

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