Vegetarian Black Bean Chili
(from kylerhea’s recipe box)
Nutrients per serving:
Calories: 254
Fat: 4g
Cholesterol: 0mg
Carbohydrate: 45g
Sodium: 489mg
Protein: 14g
Total dietary fiber: 14g
Source: AARP Bluezone
Serves 6 peopleCategories: May2010, beans, chilis, try*this, vegetarian
Ingredients
- * 1 1/2 pounds dried black beans
- * 3 teaspoons corn or canola oil
- * 2 large onions, chopped (about 2 cups)
- * 8 large cloves garlic, minced (about 8 teaspoons)
- * 1 bay leaf
- * 4 teaspoons ground cumin
- * 1 tablespoon sweet paprika
- * 1/2 teaspoon cayenne pepper
- * 2 tablespoons chili powder
- * 1 teaspoon oregano
- * 1 green bell pepper, seeded and diced
- * 1 red bell pepper, seeded and diced
- * 8 sun-dried tomatoes softened in hot water, chopped
- * 1 28-ounce can tomatoes, seeded and chopped, with juice
- * 1/2 teaspoon honey
- * 1/2 teaspoon salt
- * 1/2 teaspoon freshly ground black pepper
- * 1 tablespoon cider vinegar
- * 11/4 cup chopped fresh cilantro, plus whole sprigs for garnish
- * Fromage blanc, sour cream, crème fraîche, or plain yogurt, for garnish
Directions
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- Rinse and pick through the beans, then soak them for at least 6 hours. Drain them and rinse again.
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2. Heat 1 teaspoon of oil in a large stockpot over medium heat. Sauté 1 cup of the onions with 2 teaspoons of the garlic for 5 minutes, or until the onions begin to soften. Add the beans and enough water (about 8 cups) to cover by 1 inch. Add the bay leaf. Bring the mixture to a boil, reduce the heat to low, cover, and simmer for 1 hour.
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3. While the beans are simmering, combine the cumin, paprika, cayenne, chili powder, and oregano in a teacup.
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4. In a second stockpot, heat the remaining 2 teaspoons of oil and sauté the remaining 1 cup of onions over medium-low heat until they begin to soften (about 5 minutes). Add 2 of the remaining teaspoons of garlic and the bell peppers and sauté for about 5 minutes more. Add the seasoning mix and sun-dried tomatoes and sauté another 1 to 2 minutes, stirring constantly and scraping the bottom of the pot so the spices don’t burn. (If they start to cake on the bottom, add a little water.)
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5. Add the canned tomatoes and their juice, 1/2 teaspoon each of honey, salt, and black pepper, and bring to a simmer. Cover and simmer over low heat for about 30 minutes, stirring often.
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6. Add the beans with their liquid to the seasoned mixture. Add the remaining 8 teaspoons of garlic. Stir together and continue simmering, covered, until the beans are thoroughly cooked and the broth is fragrant and at the desired thickness (begin checking after about 1 hour, though it could take as long as 2 hours; to thicken more quickly, simmer uncovered or partially covered after the first hour).
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7. Remove the bay leaf, stir in the vinegar, and adjust the seasonings to taste.
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8. Stir in the chopped cilantro just before serving. Garnish, if desired, with a whole cilantro sprig and a dollop of fromage blanc, sour cream, crème fraîche, or plain yogurt.