Black Bean Chili

black bean chiliDuring the frenzy of the holidays, we tend to put healthy meals on hold, but here’s a delicious recipe we’ve adapted from Prevention magazine that can help out. We love that it is made in a slow cooker, so dinner is ready when you rush through the door, exhausted after a marathon shopping day!

Prep Time: 10 min
Total Time: 3 hr 10 min
Servings: 6

Ingredients

  • 2 cans (14 1/2 oz each) black beans, drained
  • 2 cans (14 1/2 oz each) diced tomatoes with chiles, drained
  • 1 cup corn
  • 1 bunch scallions, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 Tbsp chili powder
  • 1 tsp cumin
  • 1 tsp cocoa powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Optional Garnishes:

  • 1/2 bunch cilantro, minced
  • 1 container (8 ounces) low-fat sour cream
  • Baked tortilla chips

Directions

  1. In a 6-quart slow cooker, combine the beans, tomatoes, corn, scallions, garlic, chili powder, cumin, cocoa powder, salt, and pepper.
  2. Cook for 3 to 4 hours on high.
  3. Garnish each serving with cilantro and sour cream. Serve with tortilla chips, if using.

Nutrition Facts per serving : 228 cal, 12 g pro, 31.5 g carbs, 7 g fat, 3.5 g sat fat, 8.5 g fiber, 980 mg sodium

Key Ingredient Benefits

Black Beans: Beans are an ultra healthy, versatile and affordable food. Black beans, like other beans, are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

Corn: Known scientifically as Zea mays, this moniker reflects its traditional name, maize, by which it was known to the Native Americans, as well as many other cultures throughout the world. Corn offers fiber and can be helpful in digestion. Additionally, it features health-supportive blood sugar and antioxidant benefits

Cumin: It is probably not just for nutty, peppery flavor alone that cumin has made it into the stellar ranks of Indian, Middle Eastern and Mexican cooking. This ordinary looking seed is anything but ordinary when it comes to health benefits. Cumin is an excellent source of iron, a mineral that plays many vital roles in the body. It also benefits the digestive system and may have anti-carcinogenic properties.

Garlic: Vampire jokes aside, garlic can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is some evidence supporting numerous health benefits from a diet rich in garlic.

Tomatoes: Tomatoes are a good source of the flavonoid antioxidant, lycopene. Studies have shown that lycopene may offer protection from skin damage and skin cancer. Another flavonoid abundant in tomatoes is Zeaxanthin, which helps prevent age related macular disease (ARMD). This fruit, which is often thought of as a vegetable, is also a good source of vitamin A, vitamin C, and potassium.