InTouch Magazine - Spring/Summer 1999

Brenda's Black Bean-Vegetable Chili Recipe

• 7 cups low sodium canned black beans
• 2 tablespoons olive or vegetable oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 2 large carrots, diced
• 2 stalks celery, chopped
• 1 sweet red bell pepper, seeded and chopped
• 2 to 3 jalapeño peppers, seeded and minced
• 1 tablespoon minced fresh marjoram (or 1 teaspoon dried marjoram)
• 1 tablespoon minced fresh oregano (or 1 teaspoon dried oregano)
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 teaspoon cayenne
• 1-1/2 teaspoons salt
• 1/2 teaspoon crushed coriander seed
• juice of 1/2 lemon
• 1 ounce unsweetened chocolate

Sauté onion in olive or vegetable oil until soft. Add garlic, carrots, and celery. Continue to sauté for approximately 3 minutes, and then add red bell pepper and jalapeños. Sauté for an additional 3 to 5 minutes. Combine sautéed vegetables and undrained canned beans in a large pot. Add herbs and spices, lemon juice, and chocolate. Add 1 to 1-1/2 cups water as needed. Simmer over low heat for at least 30 minutes.

Serves 6-8. Nutrition information per serving: 260 calories; 6 grams fat; 493 milligrams sodium; 14 grams protein; 1.8 grams saturated fat; 45 grams carbohydrates.

Optional: Roasted pumpkin seeds. Place the desired amount of pumpkin seeds in a sauté pan over a medium high heat, and dry roast them on top of the stove for a few minutes, stirring constantly until seeds swell. Sprinkle a few drops of soy sauce over them, and cool the seeds. 1 tablespoon roasted pumpkin seeds: 47 calories; 2 grams protein; 4 grams fat; 1.5 grams saturated fat; 1.5 milligrams cholesterol; 2 milligrams sodium.

Previous Article | Article Index