Black Bean Chili

Vegetarian
Gluten Free
Health score
50%
Black Bean Chili
45 min.
4
382kcal

Suggestions


Looking for a comforting yet healthy dish to enjoy for lunch or dinner? This Black Bean Chili is a perfect blend of hearty flavors and nutritional goodness. It's a vegetarian, gluten-free recipe that brings together the richness of black beans and the smoky kick of chipotle chili. The beauty of this chili lies in its simplicity, yet it’s packed with layers of flavor from fresh cilantro, cumin, and a tangy touch of rice vinegar. Ideal for anyone craving a fulfilling meal without compromising on taste, this dish is easy to make and perfect for meal prep. Whether you're new to plant-based meals or a seasoned vegetarian, this chili will impress with its vibrant taste and satisfying texture. Top it off with a dollop of reduced-fat sour cream and perhaps a bit of fresh tomato salsa for an extra burst of flavor. Enjoy a comforting bowl that's both nutritious and delicious—an ideal choice for your next meal!

Ingredients

  • 43.5 oz black beans rinsed drained canned
  • 14.5 oz canned tomatoes crushed canned
  • tablespoon chipotle chili purée canned (see below)
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoons garlic minced pressed
  • 1.5 teaspoons ground cumin 
  • 0.3 cup cup heavy whipping cream sour reduced-fat
  • teaspoons olive oil 
  • oz onion peeled chopped
  • tablespoon rice vinegar 
  • servings salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • blender

Directions

  1. In a 3- to 4-quart pan over medium-high heat, cook onion and garlic in olive oil, stirring often, until onion is limp and starting to brown, 6 to 8 minutes.
  2. Add beans, tomatoes and their juice, cumin, and 1/2 cup water; bring to a boil, then reduce heat and simmer, stirring occasionally, to blend flavors, about 15 minutes.
  3. Stir in cilantro, chipotle pure, and rice vinegar.
  4. Add salt to taste. Spoon chili equally into four bowls and top each with 1 tablespoon sour cream and, if desired, with tomato salsa to taste.
  5. To make chipotle pure, whirl a 7-ounce can of chipotle chilies, including the adobo sauce, in a blender or food processor until smooth.
  6. Scrape into a plastic container and store airtight in the refrigerator up to 1 week or in the freezer for several months.

Nutrition Facts

Calories382kcal
Protein21.84%
Fat11.22%
Carbs66.94%

Properties

Glycemic Index
45.5
Glycemic Load
3.43
Inflammation Score
-8
Nutrition Score
26.629565267459%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.84mg
Kaempferol
0.37mg
Myricetin
0.04mg
Quercetin
12.06mg

Nutrients percent of daily need

Calories:381.85kcal
19.09%
Fat:4.94g
7.6%
Saturated Fat:1.53g
9.59%
Carbohydrates:66.35g
22.12%
Net Carbohydrates:41.65g
15.15%
Sugar:7.25g
8.06%
Cholesterol:5.03mg
1.68%
Sodium:1529.65mg
66.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.65g
43.31%
Fiber:24.7g
98.81%
Folate:214.52µg
53.63%
Manganese:1.04mg
51.83%
Iron:7.97mg
44.27%
Copper:0.82mg
40.9%
Phosphorus:399.18mg
39.92%
Potassium:1388.71mg
39.68%
Vitamin B1:0.55mg
36.59%
Magnesium:138.99mg
34.75%
Vitamin C:22.9mg
27.76%
Vitamin B2:0.46mg
27.16%
Vitamin B6:0.42mg
20.9%
Calcium:186.9mg
18.69%
Vitamin B3:3.3mg
16.5%
Zinc:2.17mg
14.47%
Vitamin E:1.68mg
11.19%
Vitamin K:10.12µg
9.63%
Vitamin B5:0.94mg
9.37%
Selenium:5.64µg
8.05%
Vitamin A:358.89IU
7.18%
Vitamin B12:0.06µg
1.01%
Source:My Recipes