Black Bean Chili with Corn
Black Bean Chili with Corn
Photography by Matthew Kimura
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 239 |
| pro | 11 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 43 g |
| fibre | 12 g |
| chol | 0 mg |
| sodium | 822 mg |
| % RDI: | - |
| calcium | 10 |
| iron | 26 |
| vit A | 14 |
| vit C | 63 |
| folate | 45 |
Enjoy six nutritious, delicious midday meals from our "Pack and Go Lunches" collection of recipes in the October 2006 issue of Canadian Living magazine.
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 cup chopped celery
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 pinch cayenne pepper
- 1 tbsp tomato paste
- 1 can (28 oz/796 mL) diced tomatoes
- 1 can (19 oz/540 mL) black beans, drained and rinsed
- 1-1/2 cups fresh or frozen corn kernels
- 2 tbsp minced fresh coriander
Preparation
In saucepan, heat oil over medium heat; fry onion, garlic, celery, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes. Add tomato paste; cook, stirring, for 1 minute.
Add tomatoes and black beans; bring to boil. Reduce heat and simmer, stirring often, until thick enough to mound on spoon, about 30 minutes.
Stir in corn; cook until heated through, about 4 minutes. Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 2 days.) Stir in coriander.
Source : Canadian Living Magazine: October 2006
- Keywords : Lunch; High fibre; Vegetarian; Simmer; Make-Ahead; Beans; Corn;
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