Slow-Cooker Black Bean-Mushroom Chili - 40g Carbs, 13g Fiber
From Eating Well: Winter 2004, The Essential Eating Well Cookbook (2004)
Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low sodium
| Healthy weight | High calcium | High fiber | High potassium
Servings: 10
Serving Size: generous 1 cup each
Active Time: 25 minutes
Total Time: 6 1/4-9 1/4 hours
1 lb dried black beans, (2 1/2 cups), rinsed
1 Tbsp extra-virgin olive oil
1/4 cup mustard seeds
2 Tbsp chili powder
1 1/2 tsp cumin seeds OR ground cumin
1/2 tsp cardamom seeds OR ground cardamom
2 medium onions, coarsely chopped
1 lb mushrooms, sliced
8 oz tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6oz can tomato paste
1-2 Tbsp minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterrey Jack OR pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges
1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and
2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove
from heat and let stand for 1 hour.) Drain the beans, discarding soaking
liquid.
2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5-
to 6-quart Dutch oven. Place over high heat and stir until the spices
sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water.
Cover and cook, stirring occasionally, until the vegetables are juicy,
5 to 7 minutes. Uncover and stir often until the juices evaporate and
the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato
paste and chipotles; mix well.
3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until
the beans are creamy, 5 to 8 hours.
4. Garnish each serving with cheese, a dollop of sour cream and a sprinkling
of cilantro. Serve with lime wedges.
Stovetop Variation:
Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3.
Add the beans to the Dutch oven; cover and simmer the chili gently over
low heat, stirring occasionally, until the beans are creamy to bite, about
3 hours.
Tips & Notes - -
Make Ahead Tip:
Cover and refrigerate for up to 2 days or freeze for up to 3 months.
Equipment: 5- to 6-quart slow cooker
Ingredient notes:
Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle
chile pepper can be found in the specialty spice section of most
supermarkets. Chipotle chiles in adobo sauce are smoked jalapenos
packed in a flavorful sauce. Look for the small cans with the Mexican
foods in large supermarkets. Once opened, they'll keep up to 2 weeks
in the refrigerator or 6 months in the freezer.
Tomatillos are tart, plum-size green fruits that look like small,
husk-covered green tomatoes. Find them in the produce section near
the tomatoes. Remove the outer husk and rinse them well before using.
Servings: 10
Serving Size: generous 1 cup each
Nutrition per Serving:
306 Calories, 10g Fat, 4g Sat, 2g Mono, 20mg Cholesterol, 18g Protein,
40g Carbs, 13g Fiber, 415mg Sodium, 735mg Potassium
Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat
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