Quick Black Bean Chili
This zesty, vegetarian chili is low in fat, while packing a nutritional punch.
- 1 cup chopped onion
- 1 cup coarsely chopped red bell pepper
- 2 tablespoons finely chopped jalapeño pepper
- 2 tablespoons snipped cilantro
- 1 teaspoon vegetable oil
- 2 garlic cloves, pressed
- 2 cans (15 1/2 ounces each) black beans, drained and rinsed
- 1 can (16 ounces) fat-free refried beans
- 1 can (14-14 1/2 ounces) fat-free vegetable broth
- 1 tablespoon lime juice
- 1 teaspoon ground cumin
- Queso fresco (optional)
Heat oil in (3-qt.) Saucepan over medium heat 1-3 minutes or until shimmering. Add onion, bell pepper, jalapeño pepper and garlic pressed with Garlic Press; cook and stir 3 minutes. Add black beans, refried beans, broth, lime juice and cumin; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes.
Remove from heat; stir cilantro into chili. Ladle chili into bowls using Ladle. Sprinkle with cheese, if desired.
- about 6 1/2 cups
4 servings of about 1 2/3 cups
Nutrients per serving:
Calories 320, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 55 g, Protein 19 g, Sodium 1480 mg, Fiber 18 g
U.S. Diabetic exchanges per serving:
2 1/2 starch, 2 low-fat meat (2 1/2 carb)
Wear plastic gloves when working with jalapeño peppers. The juice from the peppers can cause a burning sensation on the skin.
Queso fresco is a fresh, white Mexican cheese that is traditionally crumbled over foods and used to fill enchiladas. It can be found in the refrigerated cheese section of most grocery stores.