Vegetarian Black Bean Chili
Ingredients:
1 (24 ounce) package dried black beans
1 tablespoon cumin seeds
1 1/2 teaspoon oregano
1 1/2 teaspoon basil
2 1/2 tablespoons diet margarine (or fat of your choice)
3/4 cup onion, diced
3/4 cup green pepper, finely chopped
1 1/2 cup carrots, sliced
1 teaspoon minced garlic
2 teaspoons paprika
1/2 teaspoon ground red pepper
1/4 teaspoon salt (optional)
1 1/2 cup canned tomatoes, low-sodium, crushed
1 to 2 fresh or pickled jalapeno peppers, seeds removed and
minced
Directions:
Topping
5 ounce reduced-fat cheddar cheese, grated
10 tablespoons plain nonfat yogurt
Directions
Cook beans according to package directions or soak overnight in 7
cups of water and cook on low in crock-pot 8 to 8 hours. Remove 1/2
cup liquid from beans and reserve. Drain beans and combine with
reserved 1/2 cup liquid; set aside.
In a small nonstick skillet over medium-low heat, toast cumin
seeds, oregano, and basil, shaking pan occasionally for 3 minutes
until fragrant; set aside.
In a large pan over medium-high heat, heat margarine until bubbly;
add onion, green pepper, carrots, garlic, paprika, red pepper, and
salt. Sauté 10 minutes, stirring frequently until onion is
soft. Add tomatoes, jalapeno pepper, and toasted cumin seed
mixture; bring to a boil. Add beans and liquid; continue to simmer,
stirring frequently until chili is heated thoroughly.
To serve, place 1/2 ounce cheese (2 tablespoons) in each bowl. Top
with 1 cup chili mixture and 1 tablespoon plain nonfat
yogurt.
Yield: 10 servings, 1 cup each.
Recipe from: What's Cooking at the Cooper Clinic, by the Nutrition
Department of the Cooper Clinic |
322 calories
5 gm fat
8 mg cholesterol
21 gm protein
50 gm carbohydrate
169 mg sodium
5 gm dietary fiber |
