Black Bean-Salsa Chili

Gluten Free
Health score
19%
Black Bean-Salsa Chili
45 min.
6
305kcal

Suggestions

Ingredients

  • slices hickory-smoked bacon sweet chopped
  • 30 ounce black beans divided rinsed drained canned
  • 1.5 tablespoons chili powder 
  • 0.1 teaspoon pepper red crushed
  • tablespoon brown sugar dark
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 cup bell pepper green chopped
  • tablespoon ground cumin 
  • 0.5 pound pd of ground turkey 
  • 14 ounce less-sodium beef broth fat-free canned
  • teaspoon juice of lime fresh
  • 0.5 cup cup heavy whipping cream sour reduced-fat
  • teaspoon oregano dried
  • 0.5 cup bell pepper red chopped
  • 1.5 cups mild salsa 
  • cup onion sweet chopped
  • tablespoons tomato paste 
  • 0.7 cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine 1 1/2 cups beans, 2/3 cup water, and sugar in a food processor; process until smooth.
  2. Combine bean puree and remaining beans in a bowl.
  3. Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
  4. Add turkey; cook 3 minutes or until browned, stirring to crumble.
  5. Remove turkey from pan.
  6. Add onion, bell peppers, and bacon to pan; cook 5 minutes or until bacon and onion are lightly browned. Return turkey to pan.
  7. Add chili powder, cumin, oregano, and crushed red pepper to pan; stir well to coat. Stir in bean mixture, salsa, tomato paste, and broth; bring to a boil. Reduce heat, and simmer for 30 minutes, stirring occasionally.
  8. Combine sour cream, cilantro, and juice in a small bowl.
  9. Serve chili with sour cream mixture.

Nutrition Facts

Calories305kcal
Protein28.73%
Fat23.54%
Carbs47.73%

Properties

Glycemic Index
21.5
Glycemic Load
0.75
Inflammation Score
-9
Nutrition Score
22.546521850254%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.02mg
Hesperetin
0.07mg
Luteolin
0.66mg
Kaempferol
0.31mg
Myricetin
0.3mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:305.4kcal
15.27%
Fat:8.32g
12.8%
Saturated Fat:3.13g
19.53%
Carbohydrates:37.95g
12.65%
Net Carbohydrates:24.98g
9.08%
Sugar:7.79g
8.66%
Cholesterol:34.76mg
11.59%
Sodium:1303.63mg
56.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.85g
45.7%
Fiber:12.97g
51.88%
Vitamin C:34.67mg
42.03%
Vitamin B6:0.72mg
35.9%
Potassium:1140.28mg
32.58%
Vitamin B3:6.5mg
32.52%
Vitamin A:1620.16IU
32.4%
Phosphorus:320.82mg
32.08%
Manganese:0.57mg
28.48%
Folate:110.22µg
27.56%
Iron:4.89mg
27.14%
Magnesium:90.34mg
22.58%
Copper:0.44mg
21.83%
Vitamin B1:0.32mg
21.65%
Selenium:14.67µg
20.96%
Vitamin B2:0.32mg
18.8%
Vitamin E:2.41mg
16.05%
Zinc:2.07mg
13.8%
Calcium:131.23mg
13.12%
Vitamin K:11.7µg
11.14%
Vitamin B5:0.9mg
9.04%
Vitamin B12:0.33µg
5.47%
Vitamin D:0.23µg
1.56%
Source:My Recipes