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Black Bean Chili

An excellent source of molybdenum, fiber, vitamin C, and folate, this is alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostados, frittata, or enchiladas. The Healthy Sauté cooking method makes this recipe even healthier because it is prepared without the use of heated oils. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion, chopped 1 medium green bell pepper, diced into 1/4-inch pieces 1 TBS + 1-1/2 cups vegetable broth 6 medium cloves garlic, chopped 2 15 oz cans black beans, drained 1 8 oz can tomato sauce 1 15 oz can diced tomatoes (do not drain) 2 TBS ground cumin 2 TBS red chili powder 2 TBS dried oregano 1 cup corn kernels, fresh or frozen 1/4 cup fresh chopped cilantro salt and black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to sauté for another minute.
2. Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.

   Serves 4

   Serving Suggestions Serve with

   • Romaine and Avocado Salad

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Black Bean Chili is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Black Bean Chili 1.00 serving 497.09 grams 417.39 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 162.33 mcg 216.4 9.3 excellent dietary fiber 25.91 g 103.6 4.5 excellent vitamin C 54.06 mg 90.1 3.9 excellent folate 349.50 mcg 87.4 3.8 excellent tryptophan 0.24 g 75.0 3.2 excellent manganese 1.29 mg 64.5 2.8 very good vitamin A 3113.01 IU 62.3 2.7 very good iron 8.96 mg 49.8 2.1 good protein 24.35 g 48.7 2.1 good magnesium 174.51 mg 43.6 1.9 good vitamin B1 (thiamin) 0.62 mg 41.3 1.8 good phosphorus 367.08 mg 36.7 1.6 good potassium 1130.53 mg 32.3 1.4 good vitamin B6 (pyridoxine) 0.60 mg 30.0 1.3 good copper 0.54 mg 27.0 1.2 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Black Bean Chili

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