Change Your Choices

Change Your Life…Tips for a healthier you

The Best Chili Ever?

on May 4, 2012

My husband is a fan of all sorts of chili so I was surprised when he said this one was the Best Chili EVER.  I didn’t even take a picture of it as it seemed pretty basic and I wasn’t thinking about using it as a blog post.  However, after further review- this WAS really good and very healthy so I really must share it.  I made this on Meatless Monday and it is going to be in regular rotation on meatless days.

I usually mess with recipes but I followed this one exactly.  We both agreed that the corn really added something.  I know that sounds weird but try it for yourself.  I also like the idea of sauteeing in broth rather than oil and will do this more often.

Credit for this recipe goes to The World’s Healthiest Foods at whfoods.org.

Picture from WH foods but mine looked very similar

Black Bean Chili

Prep and Cook Time: 30 minutes
Ingredients:

  • 1 medium onion, chopped
  • 1 medium green bell pepper, dicedinto 1/4-inch pieces
  • 1 TBS + 1-1/2 cups vegetable broth
  • 6 medium cloves garlic, chopped
  • 4 cups or 2 15 oz cans black beans, drained
  • 1 8 oz can tomato sauce
  • 1 15 oz can diced tomatoes (do not drain)
  • 2 TBS ground cumin
  • 2 TBS red chili powder
  • 2 TBS dried oregano
  • 1 cup corn kernels, fresh or frozen
  • 1/4 cup fresh chopped cilantro
  • salt and black pepper to taste

Directions:

  1. Heat 1 TBS broth in a medium size soup pot. Healthy Sautéonion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to sauté for another minute.
  2. Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.Serves 4
Black Bean Chili 1.00 serving 497.09 grams 417.39 calories
Nutrient Amount DV (%) Nutrient Density World’s Healthiest Foods Rating
molybdenum 162.33 mcg 216.4 9.3 excellent
fiber 25.91 g 103.6 4.5 excellent
vitamin C 54.06 mg 90.1 3.9 excellent
folate 349.50 mcg 87.4 3.8 excellent
tryptophan 0.24 g 75.0 3.2 excellent
manganese 1.29 mg 64.5 2.8 very good
vitamin A 3113.01 IU 62.3 2.7 very good
iron 8.96 mg 49.8 2.1 good
protein 24.35 g 48.7 2.1 good
magnesium 174.51 mg 43.6 1.9 good
vitamin B1 0.62 mg 41.3 1.8 good
phosphorus 367.08 mg 36.7 1.6 good
potassium 1130.53 mg 32.3 1.4 good
vitamin B6 0.60 mg 30.0 1.3 good
copper 0.54 mg 27.0 1.2 good
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One response to “The Best Chili Ever?

  1. Thanks so much for the idea; I was debating what to make for Meatless Monday!

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