Black Bean Chili

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Black Bean Chili

Black Bean Chili

Two serving chili with black beans, red onions, red bell peppers, corn, broccoli and tomatoes.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Lunch, Main Course
Cuisine: Mexican
Keyword: black beans, Broccoli, corn, fresh tomatoes, red bell peppers, red onions
Servings: 2

Ingredients

Black Bean Chili

  • 1 teaspoon olive oil
  • 1 medium red onion diced (1 cup)
  • 2 medium cloves garlic crushed
  • 1 small red bell pepper diced (1/2 cup)
  • 16 ounce black beans can rinsed and drained (1 1/2 cups)
  • 1 medium tomato cut into 2-inch pieces 1 cup
  • 1 cup corn frozen
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin ground
  • 1 tablespoon tomato paste
  • 1 cup chicken broth fat-free low-salt
  • 1 cup broccoli florets
  • 4 ounces honey-roasted ham low-fat, diced
  • 1 dash salt
  • 1 dash black pepper freshly ground
  • 1/2 loaf sour dough bread crusty
  • 1 cup rice cooked

For garnish:

  • 1/2 ounce Monterey Jack cheese grated 2 tablespoons
  • 2 scallions chopped (1/2 cup)

Instructions

  • Preheat oven to 350°F.
  • Heat oil in a large nonstick skillet over medium-high heat. Add onion and saute 3 minutes. Add garlic and red pepper. Saute more 3 minutes. Add black beans, tomatoes, corn, chili powder and cumin.
  • Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 minutes. Add broccoli and ham and simmer 5 more minutes. Add salt and pepper to taste. Adjust seasonings as desired.
  • Warm bread in oven for 5 minutes. Slice and serve with chili.
  • Serve chili over rice and pass cheese and scallions to sprinkle on top.
  • Serves 2

Notes

Nutritional values listed may vary from final results depending on actual measurements and brands used to prepare the recipe.
Nutrition Facts
Black Bean Chili
Serving Size
 
1 cup
Amount per Serving
Calories
1267
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
48
mg
16
%
Sodium
 
1953
mg
85
%
Potassium
 
2133
mg
61
%
Carbohydrates
 
228
g
76
%
Fiber
 
32
g
133
%
Sugar
 
15
g
17
%
Protein
 
60
g
120
%
Vitamin A
 
4260
mcg
473
%
Vitamin C
 
123
mg
149
%
Calcium
 
289
mg
29
%
Iron
 
14
mg
78
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!




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