This page can be found at:

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

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.

Copyright © 2018,