Black Bean Chili - 43.6g Carbs, 14.9g Fiber, 6.6g Sugar
From: PRCM Physician's Committee for Responsible Medicine
Recipe from Food for Life by Neal Barnard, M.D.; recipe by
Jennifer Raymond, M.S., R.D.
This chili can be cooked on the stovetop or in a slow cooker. Serve
with brown rice or a green salad to create a meal that features three
of the four foods from the Power Plate.
Servings: 6 - 8
2 cups dry black beans
1 bunch fresh cilantro, chopped (optional)
1 Tbsp cumin seeds
1 Tbsp dried oregano
1 tsp paprika
1/2 tsp cayenne pepper
1 large onion, chopped
1 green bell pepper, seeded and diced
2 garlic cloves, minced
1 1/2 cups chopped tomatoes
1/2 tsp salt, or to taste
1/4 cup chopped green onions
Wash beans and place in a large pan or bowl with 4 to 6 cups water.
Soak overnight. Pour off soaking water and place in a pot with 6 cups
fresh water. Add cilantro, if using. Bring to a simmer and cook until
beans are tender, about 2 hours.
In a small, dry skillet, toast cumin, oregano, paprika, and cayenne
until fragrant. Be careful not to inhale the fumes; cayenne can be
very irritating.
In a large skillet, braise onion in 1/2 cup water for 2 minutes. Stir
in bell pepper, garlic, cumin, oregano, paprika, and cayenne and cook
until onion is soft. Add to cooked beans, along with tomatoes. Simmer
30 minutes or longer if time allows. Add salt to taste.
Serve in individual bowls topped with green onions.
--> Slow cooker instructions:
Place washed, soaked beans in slow cooker with 6 cups boiling water,
cilantro (if using), cumin, oregano, paprika, cayenne, onion, bell
pepper, and garlic. Cover and cook on high until beans are completely
tender, about 3 hours. Add tomato and salt to cooked beans and cook
1 hour more or longer.
Servings: 6 - 8
Nutrition per Serving: Based on 6 Servings!
237 Calories, 1.4g Fat, 0.3g Saturated Fat, 5.4% Calories from Fat,
0mg Cholesterol, 14.9g Protein, 43.6g Carbs, 14.9g Fiber, 6.6g Sugar,
206mg Sodium, 73mg Calcium, 4.6mg Iron, 25.1mg Vitamin C,
359mcg beta-carotene, 0.4mg Vitamin E
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