Black Bean Chili Recipes

Black Bean Chili Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES 4 SERVINGS

Capsaicin, the active compound in hot chiles, can help destroy cancer cells. Capsaicin is most
concentrated in chile seeds. This recipe is quick to prepare and delicious served with brown rice
and a green salad. It can also be used as a burrito filling. If you enjoy a lot of heat, add more chiles.

1⁄2 cup water
1⁄2 onion, diced
1⁄2 green bell pepper, diced
4 garlic cloves, minced or pressed
1 teaspoon dried oregano
1 teaspoon ground cumin
3 cups cooked or canned black beans, rinsed and drained
1 can (15 ounces) diced tomatoes, undrained, or
11⁄2 cups chopped fresh tomatoes
1⁄2 cup bean cooking liquid or vegetable broth
1⁄2 cup frozen corn, thawed, or canned corn, drained
1 to 2 canned chipotle chiles in adobo sauce, or
1⁄4 teaspoon crushed red pepper flakes
1 teaspoon adobo sauce (from the chipotle chiles; optional)
Salt


1. Heat the water in a large soup pot. Add the onion, bell pepper, garlic,
oregano, and cumin. Cook and stir over medium heat for about 5
minutes, or until the onion is soft.

2. Add the beans, tomatoes, bean cooking liquid, corn, chiles, and
optional adobo sauce, cover, and simmer, stirring occasionally, for
about 20 minutes, or until the mixture has thickened and the flavors
have blended. Season with salt to taste.

3. Stored in a covered container in the refrigerator, leftover Black Bean
Chili will keep for up to 3 days.


PER SERVING: 259 calories; 1.3 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol;
14.6 g protein; 50.3 g carbohydrate; 9.2 g sugar; 11.4 g fiber; 752 mg sodium; 157 mg calcium;
5.5 mg iron; 27.7 mg vitamin C; 138 mcg beta-carotene; 1.2 mg vitamin E