Quick Black Bean Chili

This zesty, vegetarian chili is low in fat, while packing a nutritional punch.

Ingredients

  • 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)

Directions

  1. Chop onion, bell pepper and jalapeño pepper using Food Chopper. Snip cilantro using Professional Shears; set aside.

  2. 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.

  3. Remove from heat; stir cilantro into chili. Ladle chili into bowls using Ladle. Sprinkle with cheese, if desired.

Yield:

  • 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)

Cook's Tips:

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.

Related Products

Related Recipes