Tuesday, January 26, 2016

{soups-salads-and-salad-dressings} Black Bean-Tomato Chili Recipe


Black Bean-Tomato Chili Recipe

My daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts

 Diabetic Exchange

TOTAL TIME: Prep: 10 min. 
Cook: 35 min. 
MAKES: 6 servings


2 tablespoons olive oil
1 large onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon pepper
3 cans (14-1/2 ounces each) diced tomatoes, undrained
2 cans (15 ounces each) black beans, rinsed and drained
1 cup orange juice or juice from 3 medium oranges


In a Dutch oven, heat oil over medium-high heat. Add onion and green pepper; cook and stir 8-10 minutes or until tender. Add garlic and seasonings; cook 1 minute longer.

Stir in remaining ingredients; bring to a boil. Reduce heat; simmer, covered, 20-25 minutes to allow flavors to blend, stirring occasionally. Yield: 6 servings (2-1/4 quarts).

Nutritional Facts

1-1/2 cups equals 232 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 608 mg sodium, 39 g carbohydrate, 10 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat, 1 fat.

Originally published as Black Bean-Tomato Chili in Taste of Home November 2014, p28

             Beth Layman  :)

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