Black Bean Chili
This vegetarian dish can easily be transformed into something to satisfy a meat-lover with the addition of ground turkey breast, or lean beef or pork.
INGREDIENTS | SERVES 8
- 1½ cups dried black beans
- 2 tablespoons canola oil
- 2 large sweet onions, chopped
- 5 medium-size cloves garlic, minced
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 3 tablespoons salt-free chili powder
- 1 teaspoon freshly ground black pepper
- 1 teaspoon dried red pepper flakes
- 1 teaspoon dried lemon granules, crushed
- 3 jalapeño peppers, seeded and minced
- 2 (14½-ounce) cans no-salt-added diced tomatoes
- 1 cup chopped fresh pineapple
- 4 large carrots, peeled and sliced
- 1 cup uncooked long-grain brown rice
- 1 tablespoon apple cider or red wine vinegar
- Tamari sauce (optional)
- No-salt-added peanut butter or other nut butter (optional)
- Fresh cilantro, for garnish
Rinse the beans and cover them with water in a large, heavy pot. Bring to a full boil over medium-high heat, drain, and rinse again. Return the beans to the pot over medium-high heat and add 7 cups of water, or a combination of water and mushroom broth. Once the water comes to a boil, reduce heat and simmer for 1 hour.
While the beans cook, place a large nonstick sauté pan over medium heat. Add the oil and onions; sauté for 4 minutes, stirring frequently. Lower the heat to medium-low. Add the garlic and sauté for 1 minute.
Stir in the cumin, oregano, chili powder, black pepper, red pepper flakes, lemon granules, and jalapeños; sauté for an additional 4 minutes, then add the tomatoes. Simmer for 10 minutes, stirring frequently.
Stir the sautéed mixture into the pot of beans. Add the pineapple, carrots, and rice. Simmer partially covered for another hour, or until the beans are soft and the rice is done.
Stir in the vinegar. Have tamari sauce or peanut or other nut butter, and freshly ground black pepper available at the table to flavor individual servings of the chili, if desired. Garnish with cilantro.
PER SERVING: Calories: 256 | Fat: 5 g | Protein: 7 g | Sodium: 76 mg | Fiber: 7.5 g | Carbohydrate: 32 g
Using a combination of chili powders such as ancho, chipotle, or specialty salt-free chili powder blends in the Black Bean Chili is an easy way to add layers of flavor. You can also substitute chunk pineapple canned in its own juice if fresh pineapple isn't available, or substitute 1 cup of fresh orange juice instead.