5 from 3 votes
Black Bean Chili
Excerpted from FORKS OVER KNIVES FAMILY by Alona Pulde, MD and Matthew Lederman, MD, with Marah Stets and Brian Wendel. Copyright © 2016 by Forks Over Knives, LLC. Reprinted with permission from Touchstone, a Division of Simon & Schuster, Inc.
Total Time
50 mins
Servings:
12
cups
Calories:
38 kcal
Course:
Main Course
Cuisine:
American, Mexican
Ingredients
- 5 tomato cut into ½-inch dice or 3 (15-ounce) cans diced tomatoes, with their juice (about 5 cups, medium
- 2 bell pepper cored, seeded, and cut into ½-inch dice (about 2 cups, red
- ½ red onion finely chopped (about 1 cup, medium
- 4 garlic roughly chopped (about 2 teaspoons, small cloves
- 4 teaspoons oregano dried
- 2 teaspoons cumin ground
- 2 black beans 15-ounce cans, rinsed and drained, about 3 cups
- 3 celery cut into ¼-inch dice (about 1 ½ cups, large stalks
- 1 green bell pepper cored, seeded, and finely chopped (about 1 cup)
- 1 cup corn kernels fresh or frozen
- ½ kale stemmed and roughly chopped (about 2 cups, bunch
- ¼ cup cilantro finely chopped, fresh
- 2 tablespoons lemon juice from 1 lemon, fresh
- 2 teaspoons smoked paprika
- ¼ teaspoon chili powder or to taste
- salt sea salt
- grain for serving, steamed grains or warm tortillas
- tortilla for serving, steamed grains or warm tortillas
Instructions
- In a large stew pot or Dutch oven, place the tomatoes, red bell peppers, onion, garlic, oregano, and cumin, and cook over medium heat, stirring occasionally, for 20 minutes (the juices from the onion and tomatoes will be enough to keep the sauce from burning).
- Remove from the heat and let cool for 10 to 15 minutes. In a blender in batches or using a hand blender, blend the sauce until smooth. Return to the pot.
- Add the black beans, celery, green bell pepper, corn, kale, cilantro, lemon juice, paprika, chili powder, salt to taste, and 2 cups water to the pot. Bring to a boil over high heat. Reduce the heat to low and simmer until the greens are tender and the chili thickens, 10 to 15 minutes.
- Serve hot over steamed grains or with warm tortillas.
Cup of Yum
Notes
- Storage: Cool the soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.
Nutrition Information
Calories
38kcal
(2%)
Carbohydrates
8g
(3%)
Protein
1g
(2%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Sodium
34mg
(1%)
Potassium
252mg
(5%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
1547IU
(31%)
Vitamin C
45mg
(50%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12 cups
Amount Per Serving
Calories 38
% Daily Value*
| Calories | 38kcal | 2% |
| Carbohydrates | 8g | 3% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 34mg | 1% |
| Potassium | 252mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 1547IU | 31% |
| Vitamin C | 45mg | 50% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.