Black Bean Chili with Corn

Black Bean Chili with Corn Image by: Black Bean Chili with Corn Author: Canadian Living

Enjoy six nutritious, delicious midday meals from our "Pack and Go Lunches" collection of recipes in the October 2006 issue of Canadian Living magazine.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2006

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1/2 cup chopped celery
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pinch cayenne pepper
  • 1 tablespoon tomato paste
  • 1 can diced tomatoes
  • 1 can black bean drained and rinsed
  • 1 1/2 cup fresh or frozen corn kernels
  • 2 tablespoons minced fresh coriander

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 822 mg
  • Protein 11 g
  • Calories 239.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 43 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 45.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 63.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Black Bean Chili with Corn

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