Sack Lunch: Black Bean Chili with Eggplant

Vegetarian
Gluten Free
Very Healthy
Health score
71%
Sack Lunch: Black Bean Chili with Eggplant

Suggestions


Looking for a hearty, flavorful, and satisfying meal that won’t compromise your health? Look no further! Our Black Bean Chili with Eggplant is the perfect solution for a nutritious lunch or dinner. This vegetarian and gluten-free delight packs a punch of taste while boasting a remarkable health score of 71. With its rich blend of spices, vibrant colors, and wholesome ingredients, this dish is sure to tantalize your taste buds and warm your soul.

Not only is this chili a joy to prepare, but it also offers a delightful medley of components. The smoky New Mexican red chilies bring depth and richness that intertwine beautifully with the tender eggplant and creamy black beans. Each bowl is topped with melting white cheddar, fresh red onions, and a sprinkle of cilantro, making every spoonful a burst of flavor. Plus, with just 587 calories per serving, this recipe makes it easy to indulge without any guilt!

Whether you're packing a sack lunch or whipping up a cozy dinner at home, this Black Bean Chili is versatile enough to fit any occasion. Serve it with brown rice, wheatberries, or crispy tortilla chips, and you’ve got an unforgettable meal that’s perfect for sharing. Dive into this deliciously healthy chili and enjoy a dish that truly nourishes both body and spirit!

Ingredients

  •  bay leaves 
  • 28 ounce canned tomatoes drained chopped canned
  • ounces pepper flakes dried red
  • servings cilantro leaves coarsely chopped
  • cups black beans cooked
  • 1.5 pounds eggplant stemmed unpeeled cut into 1-inch cubes
  •  garlic clove minced
  • 0.5 tablespoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 0.3 cup olive oil extra virgin extra-virgin
  • servings onion diced red finely
  • servings salt 
  • servings brown rice cooked
  • cups water 
  • servings cheddar cheese white grated

Equipment

  • bowl
  • paper towels
  • sauce pan
  • sieve
  • blender
  • dutch oven

Directions

  1. Put the eggplant cubes in a strainer and sprinkle generously with salt.
  2. Let stand for 1 hour and pat dry with paper towels.
  3. Simmer the chilies with the 3 cups water in a large saucepan for 20 minutes. Purée the chilies and the liquid in batches in a blender until very smooth. Force the puree through a fine sieve and discard any solid pieces.
  4. Heat the oil in a large, heavy Dutch oven over moderately high heat.
  5. Add eggplant and cook, stirring, until almost tender, about 4 minutes.
  6. Remove eggplant and set aside.
  7. Add onions and garlic to the same Dutch oven, adding more oil if necessary, and cook, stirring, for 4 minutes.
  8. Add tomatoes, ground coriander, cumin, bay leaf, eggplant, and chili puree and simmer 5 minutes.
  9. Add beans and simmer over moderate heat for 15 minutes. Season to taste with salt.
  10. Remove the bay leaf.
  11. Place in bowls and top with cheese, onions, and cilantro.

Nutrition Facts

Calories587kcal
Protein14.7%
Fat38.35%
Carbs46.95%

Properties

Glycemic Index
79.05
Glycemic Load
21.66
Inflammation Score
-9
Nutrition Score
35.349130723787%

Flavonoids

Delphinidin
145.76mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.05mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:586.76kcal
29.34%
Fat:26.11g
40.18%
Saturated Fat:8.06g
50.4%
Carbohydrates:71.95g
23.98%
Net Carbohydrates:53.14g
19.32%
Sugar:16.04g
17.82%
Cholesterol:30mg
10%
Sodium:669.47mg
29.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.52g
45.04%
Manganese:2.33mg
116.33%
Fiber:18.81g
75.23%
Vitamin C:53.75mg
65.15%
Folate:206.86µg
51.72%
Magnesium:185.26mg
46.31%
Phosphorus:455.1mg
45.51%
Copper:0.84mg
42.17%
Potassium:1471.57mg
42.04%
Vitamin B6:0.81mg
40.68%
Vitamin B1:0.56mg
37.2%
Vitamin E:5.32mg
35.47%
Calcium:349.1mg
34.91%
Iron:5.97mg
33.18%
Vitamin B3:5.59mg
27.94%
Vitamin K:28.67µg
27.31%
Zinc:3.63mg
24.2%
Vitamin B2:0.39mg
22.68%
Vitamin A:985.72IU
19.71%
Vitamin B5:1.81mg
18.06%
Selenium:11.94µg
17.06%
Vitamin B12:0.32µg
5.3%
Vitamin D:0.18µg
1.2%