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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.