This simple recipe is not only quick, but very healthy. Beans provide a hefty dose of belly-filling fiber as well as protein, potassium, folate and magnesium. In addition, adding tomatoes or bell peppers (high in vitamin C) increases the bioavailability (absorption) of iron in the body, which is important for women, vegetarians and vegans.
Black beans are used in the recipe, but kidney beans or pinto beans would make an easy substitute. Drain and rinse the beans prior to using to reduce sodium content by 30%. Leftover chili can be used over rice or in a tortilla for burritos.
2 cans black beans, drained and rinsed
1 can diced tomatoes w/green chiles
1 tsp, minced garlic or 1 clove garlic, minced
½ onion chopped (or ½ cup frozen onions)
2 tsp. ground cumin
1 tsp. oregano
1 tsp. chili powder
½-1 tsp. salt to taste
2% milk shredded cheese
Place tomatoes in a medium sauce pan and add garlic, onion and spices. Simmer until vegetables are soft. Add 2 cans of beans and cook for another 10-15 minutes until beans are soft. Add salt to taste. Serve with 2% milk shredded cheese.
Makes 6 servings. Per serving: 160 calories, 30 grams carbohydrate, 8 grams protein, .5 grams fat, 0 mg cholesterol, 11 grams fiber, 73 mg calcium, 3 mg iron, 500 mg sodium.