Easy Black Bean Chili

Vegetarian
Gluten Free
Health score
10%
Easy Black Bean Chili
60 min.
6
218kcal

Suggestions


Welcome to a delightful culinary adventure with our Easy Black Bean Chili! This vegetarian and gluten-free dish is not only packed with flavor but also incredibly simple to prepare, making it perfect for both novice cooks and seasoned chefs alike. In just 60 minutes, you can whip up a hearty meal that serves six, ideal for family gatherings or cozy nights in.

Imagine the aroma of sautéed onions, garlic, and vibrant bell peppers wafting through your kitchen as you create this comforting soup. The combination of black beans and fire-roasted tomatoes provides a rich, satisfying base, while the addition of jalapeños adds a delightful kick that can be adjusted to your taste. With a caloric count of just 218 kcal per serving, this chili is a guilt-free indulgence that doesn’t compromise on taste.

Whether you’re looking for a warm starter, a filling snack, or a flavorful antipasto, this Easy Black Bean Chili fits the bill perfectly. Top it off with a dollop of sour cream, a sprinkle of shredded cheddar cheese, and a handful of fresh cilantro for an extra burst of flavor. Get ready to impress your friends and family with this deliciously wholesome dish that’s sure to become a staple in your recipe collection!

Ingredients

  • tablespoon vegetable oil 
  • cup onion chopped
  • cup bell pepper green chopped
  • cloves garlic finely chopped
  •  serrano chiles fresh seeded finely chopped
  • 30 oz black beans rinsed drained canned
  • 1.5 cups water 
  • tablespoon chili powder 
  • teaspoon ground cumin 
  • 0.5 teaspoon coarse salt (kosher or sea)
  • cup regular corn sweet frozen organic
  • serving yogurt plain sour
  • serving cheddar cheese shredded
  • serving cilantro leaves fresh chopped
  • 29 oz frangelico plain diced fire roasted organic undrained canned

Equipment

  • sauce pan

Directions

  1. In 4-quart saucepan, heat oil over medium heat.
  2. Add onion, bell pepper, garlic and chiles; cook 5 to 7 minutes, stirring frequently, until tender.
  3. Stir in black beans, tomatoes, water, chili powder, cumin and salt.
  4. Heat to boiling. Reduce heat; cover and simmer 30 minutes, stirring occasionally. Stir in corn.
  5. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer.
  6. Top each serving with remaining ingredients.

Nutrition Facts

Calories218kcal
Protein20.09%
Fat20.12%
Carbs59.79%

Properties

Glycemic Index
34.25
Glycemic Load
3.5
Inflammation Score
-7
Nutrition Score
14.696956357878%

Flavonoids

Luteolin
1.26mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
6.33mg

Nutrients percent of daily need

Calories:218.44kcal
10.92%
Fat:5.12g
7.88%
Saturated Fat:1.53g
9.58%
Carbohydrates:34.24g
11.41%
Net Carbohydrates:22.35g
8.13%
Sugar:3.12g
3.46%
Cholesterol:5.02mg
1.67%
Sodium:798.88mg
34.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.5g
23%
Fiber:11.89g
47.55%
Vitamin C:28.74mg
34.84%
Manganese:0.51mg
25.49%
Folate:101.92µg
25.48%
Phosphorus:218.14mg
21.81%
Iron:3.46mg
19.24%
Potassium:625.24mg
17.86%
Vitamin B1:0.26mg
17.38%
Copper:0.35mg
17.38%
Magnesium:67.55mg
16.89%
Vitamin B2:0.24mg
14.04%
Vitamin B6:0.27mg
13.45%
Vitamin A:635.47IU
12.71%
Calcium:107.8mg
10.78%
Zinc:1.29mg
8.63%
Vitamin B3:1.68mg
8.39%
Vitamin K:8.08µg
7.7%
Vitamin E:0.88mg
5.86%
Selenium:4.03µg
5.75%
Vitamin B5:0.57mg
5.71%