Healthy Cooking on a Budget: Black Bean Vegetarian Chili

By Kelsey Michelsen, Dietetics Student, Sargent College

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Photo credit to BU Today

This week in Healthy Cooking on a Budget, we made a Black Bean Vegetarian Chili.

Chili is a fall and winter staple; it’s quick, easy and loaded with flavor. This particular recipe was modified to include more vegetables (double than the original recipe called for!) and to cut down on the sodium. In class we used mostly fresh veggies, but this chili could be made almost entirely with frozen, which helps cut down on price and prep time. Enjoy!

HPIM2190[1]

Black Bean Vegetarian Chili

Makes 5-6 servings

Ingredients

2-3 cloves garlic, minced
1 onion, diced
3 large (or four small) sweet potatoes, peeled and chopped
4 medium carrots, sliced
2 red bell peppers, chopped (fresh or frozen)
1 cup frozen corn kernels
2 Tbsp olive oil
1 15 ounce can black beans
2 15 ounce can diced tomatoes
½-1 cup vegetable broth
1 Tbsp chili powder
1 tsp cumin
½ tsp cayenne (optional)
½ tsp salt
½ tsp black pepper

Directions

1.     Sauté onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots, bell peppers and corn. Continue to cook for about 5-6 minutes.

2.     Reduce heat to medium low, and add remaining ingredients and spices, stirring to combine well.

3.     Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors mingle and vegetables are cooked.

Nutrition Facts (2 ½ cups)

Calories 290
Fat 6g
Saturated Fat 1g
Carbohydrates 56g
Fiber 12g
Protein 8g
Sodium 320mg

One Comment

Jane posted on July 1, 2012 at 10:52 pm

This looks a wonderful dish both on the purse and the palate! I find that a lot of vegetarians don’t make use of black beans which have such a great protein/fiber combination….I’ll be trying this one – thanks

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