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Black Bean Chili With Cilantro

Courses: Soup
Serves: 6 people

Recipe Ingredients

1/4 cup 59mlDry Sherry or apple juice
1 tablespoon 15mlOlive oil
2 cups 125g / 4.4ozChopped onions
1/2 cup 55g / 1.9ozChopped celery
1/2 cup 55g / 1.9ozChopped carrots
1/2 cup 73g / 2.6ozChopped seeded red bell pepper
4 cups 640g / 22ozCooked black beans
2 cups 474mlDefatted stock
2 tablespoons 30mlMinced garlic
1 cup 62g / 2.2ozChopped canned tomatoes
2 teaspoons 10mlGround cumin
4 teaspoons 20mlChili powder - or to taste
1/2 teaspoon 2.5mlDried oregano
1/4 cup 4g / 0.1ozChopped cilantro
2 tablespoons 30mlSugar or honey
2 tablespoons 30mlTomato paste
  Nonfat plain yogurt
  Grated onion
  Shredded low-fat Monterey Jack cheese

Recipe Instructions

Heat Sherry and oil in large Dutch oven over medium-high heat. Add onions and saute until soft but not browned, 5 to 7 minutes. Add celery, carrots and bell pepper and saute 5 minutes, stirring frequently. Add beans, stock, garlic, tomatoes, cumin, chili powder, oregano, cilantro, sugar and tomato paste and bring to boil. Lower heat and simmer, covered, 45 minutes to 1 hour.

Chili should be thick with all water absorbed. Garnish with dollop of yogurt, onion and cheese.

This recipe yields 4 to 6 servings.

Nutrition Analysis Per 1/6 Serving: Calories 290; Carbohydrates 49 g; Protein 14 g; Fat 4 g, including sat. fat 1/2 g; Cholesterol 0 mg; Sodium 775 mg; Calcium 140 mg; Dietary fiber 12 g.

Lynn Thomas on the Food BB


Average rating:

8 (1 votes)

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