Black Bean Chili with Corn
Enjoy six nutritious, delicious midday meals from our "Pack and Go Lunches" collection of recipes in the October 2006 issue of Canadian Living magazine.
Servings: 4
Ingredients:
| 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% |
Suggested Recipes
-
1 tbsp (15 mL) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1/2 cup (125 mL) chopped celery
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) each salt and pepper
Pinch cayenne pepper
1 tbsp (15 mL) 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 (375 mL) fresh or frozen corn kernels
2 tbsp (25 mL) 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.
Additional Information
Tags:
Lunch; Vegetables; Beans and Legumes; Boil/Simmer; For Kids;
Source
Canadian Living Magazine: October 2006
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