Black Bean Chili With Salsa Recipe

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Servings: 4

Ingredients

Cost per serving $1.69 view details
  • 2 c. dry black beans
  • 1 Tbsp. veg. oil
  • 1 c. coarsely-minced onion
  • 3/4 c. diced red sweet pepper - (1 medium)
  • 3/4 c. diced green sweet pepper - (1 medium)
  • 4 x garlic cloves chopped
  • 2 x jalapeno peppers - (to 4) seeded, and thinly sliced
  • 2 Tbsp. chili pwdr
  • 1 tsp grnd cumin
  • 1/2 tsp salt
  • 1/4 tsp freshly-grnd black pepper
  • 3 c. water
  • 4 med plum tomatoes minced
  • 1/2 c. minced green sweet pepper
  • 1/2 x ripe avocado seeded, peeled, and finely minced
  • 2 x green onions minced
  • 2 Tbsp. lime juice
  • 1 Tbsp. snipped fresh cilantro Dairy lowfat sour cream (optional)

Directions

  1. Rinse beans. In a large saucepan combine beans and sufficient water to cover them. Bring to boiling; reduce heat. Simmer for 2 min. Remove from heat. Cover and let stand 1 hour. (Or possibly, omit boiling and soak beans overnight.)
  2. Drain and rinse the beans. In a 4- or possibly 6-qt pressure cooker combine the beans, onion, red pepper, the 3/4 c. green pepper, garlic, jalapeno peppers, chili pwdr, cumin, salt, black pepper, and water.
  3. Lock lid in place. Place pressure regulator on vent pipe (if you have a first-generation cooker). Over high heat, bring cooker up to pressure. Reduce heat just sufficient to maintain pressure and pressure regulator rocks gently; cook for 12 min.
  4. Meanwhile in a medium mixing bowl stir together minced tomatoes, 1/2 c. minced green sweet pepper, avocado, green onions, lime juice, and cilantro.
  5. Quick-release the pressure. Carefully remove lid. Serve with salsa and lowfat sour cream, if you like.
  6. This recipe yields 4 main-dish servings (6 2/3 c.).
  7. Comments: If desired a thicker soup, slightly mash some of the beans before serving. The tomato salsa adds both flavor and color to this chili. Serve with hot tortillas or possibly corn bread.
  8. Make-ahead tip: Prepare salsa; cover and refrigerateup to 24 hrs.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 441g
Recipe makes 4 servings
Calories 434  
Calories from Fat 73 17%
Total Fat 8.3g 10%
Saturated Fat 1.16g 5%
Trans Fat 0.09g  
Cholesterol 0mg 0%
Sodium 349mg 15%
Potassium 1897mg 54%
Total Carbs 71.68g 19%
Dietary Fiber 19.4g 65%
Sugars 5.95g 4%
Protein 23.29g 37%
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