For our Chipotle Black Bean Chili, we found the beans on sale for 79 cents a pound. In terms of nutrition, black beans are rich in protein and calcium as well as fiber. Serve with green salad and baked tortilla chips. —Susan E. Levy
dried black beans (turtle beans)
large green bell pepper, cored, seeded, finely chopped (about 2 cups)
28-ounce can low-sodium crushed or diced tomatoes
Suggested garnish: finely chopped red or green onion or cilantro with a dollop of nonfat sour cream or Greek yogurt.
In This Recipe
Rinse beans 2 or 3 times. Then, place in a very large pot, add half each of the green pepper and garlic and cover with 3 quarts of hot water. Cover the pot and bring to a gentle boil, then simmer for 90 minutes or until beans are tender, but still firm. This cooking method replaces soaking the beans overnight.
Place olive oil in another large skillet and sauté remaining green pepper, garlic, onions, and carrots until very tender, 20-30 minutes.
Add cumin, oregano, tomatoes, vinegar and chipotle to sautéed vegetables and simmer 10 more minutes.
Add vegetables to the beans and cook over medium-low heat, stirring often, until beans can be mashed with a spoon, 10-20 minutes.
Use a blender or food processor to puree 3-4 cups of chili and add back into pot, mixing it all together. Dish up, garnish, and serve.
Per 1 cup serving: 256 calories,13g protein, 47g carbohydrate, 3g fat, 1g sat fat, 2g mono fat, 1mg cholesterol, 16g fiber, 128mg sodium.