Chipotle Black Bean Chili

Ingredients

  • 3 cups dried black beans (or 1½ cups cooked)
  • 2 Tablespoons olive oil
  • 1 large green bell pepper, cored, seeded, finely chopped (about 2 cups)
  • 2 large onions, finely chopped (about 6 cups)
  • 8 garlic cloves, finely minced (about 1/3 cup)
  • 2 large carrots finely chopped (about 2 cups)
  • 1 Tablespoon ground cumin
  • 1 caned chipotle pepper in adobo sauce, seeds discarded, finely chopped
  • 2 Tablespoons dried oregano leaves
  • 1 28-ounce can low-sodium crushed or diced tomatoes
  • ¼ cup white vinegar
  • 1 teaspoon pepper
  • 2 cups low-sodium chicken stock

Instructions

  1. Rinse beans well. In a large pot, cover beans with 6-9 cups of cold water. Cover and bring to a boil for 3-5 minutes. Drain beans into a colander, rinse and return to pot. Cover with 6 cups cold water and bring to a boil. Turn down heat and simmer for 90 minutes or until beans are tender, but still firm. (This cooking method replaces soaking the beans overnight.)
  2. Heat olive oil in a large skillet and sauté green pepper, garlic, onions, and carrots until very tender, about 10 minutes.
  3. When beans are finished cooking, drain and return to large pot. Add sautéed vegetables and the rest of ingredients.
  4. Bring to a boil and reduce heat to medium-low, simmer for 20 minutes, stirring often.
  5. Using an immersion stick, blend the soup to desired thickness. Garnish, and serve.

Seasoned Cook

Optional garnishes: diced red onion, low-fat sour cream.

 

Serves 12. Per 1 cup serving: 256 calories, 13g protein, 47g carbohydrate (16g fiber), 3g fat (1g sat, 2g mono/poly), 128mg sodium