Black Bean Chili

Makes about 2 quarts (8 1-cup servings)

This is a mild chili, delicious with brown rice and a green salad. It can also be used as a burrito filling if it is cooked until it thickens. If you like a hotter chili, add some cayenne or finely chopped jalapeño pepper.

¹/₂ cup water
1 tablespoon reduced-sodium soy sauce
2 onions, chopped
4 garlic cloves, pressed
2 tablespoons dried oregano
¹/₂ teaspoon ground cumin
¹/₄ teaspoon black pepper
1 4-ounce can diced green chilies
1 15-ounce can crushed tomatoes
2 15-ounce cans black beans, undrained
¹/₄ teaspoon salt
1 chopped fresh cilantro (optional)

Heat water and soy sauce in a large pan until steamy. Add onion and garlic. Cook over medium heat, stirring frequently, until onion is soft, about 5 minutes.

Add oregano, cumin, and black pepper. Cook 3 minutes, stirring often. Stir in diced chilies, tomatoes, black beans, and salt. Simmer 20 minutes, or longer for a thicker chili. Garnish with cilantro, if using.

Per 1-cup serving

• Calories: 128
• Fat: 0.7 g
• Saturated Fat: 0.1 g
• Calories from Fat: 4.7%
• Cholesterol: 0 mg
• Protein: 7.1 g
• Carbohydrates: 24.9 g
• Sugar: 3.3 g
• Fiber: 8.8 g
• Sodium: 544 mg
• Calcium: 85 mg
• Iron: 2.8 mg
• Vitamin C: 12.1 mg
• Beta Carotene: 59 mcg
• Vitamin E: 0.6 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.