Black Bean Chili

Vegetarian
Gluten Free
Dairy Free
Health score
29%
Black Bean Chili
40 min.
8
162kcal

Suggestions

Ingredients

  • 30 ounce black beans drained and rinsed canned
  • 1.5 cups chicken broth 
  • tablespoon chili powder 
  • cup corn kernels fresh
  • 10  mushrooms fresh quartered
  • teaspoon ground cumin 
  • teaspoon ground pepper black
  •  jalapeno minced seeded
  • tablespoon olive oil 
  •  onion chopped
  •  bell pepper red seeded chopped
  •  roma tomatoes diced (plum)
  • teaspoon salt 

Equipment

  • food processor
  • sauce pan
  • blender

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Sautee the onion, red bell peppers, jalapeno, mushrooms, tomatoes and corn for 10 minutes or until the onions are translucent. Season with black pepper, cumin and chili powder. Stir in the black beans, chicken broth and salt. bring to a boil.
  3. Remove 1 1/2 cups of the soup to food processor or blender; puree and stir the bean mixture back into the soup.
  4. Serve hot by itself or over rice.

Nutrition Facts

Calories162kcal
Protein21.04%
Fat14.98%
Carbs63.98%

Properties

Glycemic Index
24.75
Glycemic Load
1.37
Inflammation Score
-9
Nutrition Score
16.524347892274%

Flavonoids

Naringenin
0.32mg
Luteolin
0.21mg
Isorhamnetin
0.69mg
Kaempferol
0.14mg
Myricetin
0.06mg
Quercetin
3.22mg

Nutrients percent of daily need

Calories:162.44kcal
8.12%
Fat:2.89g
4.45%
Saturated Fat:0.47g
2.93%
Carbohydrates:27.77g
9.26%
Net Carbohydrates:17.92g
6.52%
Sugar:5.03g
5.58%
Cholesterol:0.88mg
0.29%
Sodium:887.38mg
38.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.13g
18.27%
Vitamin C:52.2mg
63.27%
Fiber:9.85g
39.4%
Vitamin A:1678.03IU
33.56%
Folate:100.8µg
25.2%
Manganese:0.47mg
23.65%
Potassium:688.57mg
19.67%
Vitamin B2:0.31mg
18.46%
Phosphorus:182.19mg
18.22%
Copper:0.35mg
17.72%
Vitamin B1:0.25mg
16.74%
Iron:2.93mg
16.29%
Magnesium:59.77mg
14.94%
Vitamin B3:2.72mg
13.58%
Vitamin B6:0.27mg
13.58%
Vitamin E:1.46mg
9.76%
Vitamin B5:0.87mg
8.74%
Vitamin K:8.1µg
7.71%
Zinc:1.06mg
7.04%
Selenium:4.33µg
6.18%
Calcium:57.12mg
5.71%
Source:Allrecipes