Black Bean Vegetable Chili Recipe

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Servings: 10

Ingredients

Cost per serving $2.31 view details
  • 1 med. sized eggplant, cut into 1/2 inch cubes
  • 1 tbsp. coarse (kosher) salt
  • 1/2 c. extra virgin olive oil
  • 2 med. sized yellow onions, peeled and cut into 1/4 inch dice
  • 2 zucchini, cut into 1/4 inch dice
  • 1 red bell pepper, seeded, cored and cut into 1/4 inch dice
  • 1 yellow bell pepper, seeded, cored and cut into 1/4 inch dice
  • 4 lg. cloves of garlic, peeled and coarsely minced
  • 8 ripe plum tomatoes, cut into 1 inch cubes
  • 1 c. vegetable broth (use a vegetable bouillon cube)
  • 1 c. minced Italian parsley
  • 1/2 c. slivered fresh basil leaves
  • 3 tbsp. chili pwdr
  • 1 1/2 tbsp. grnd cumin
  • 1 tbsp. dry oregano
  • 1 teaspoon freshly grnd black pepper
  • 1/2 teaspoon crushed red pepper
  • Salt to taste (optional)
  • 2 c. cooked black beans
  • 1 1/2 c. fresh corn kernels (removed from 2 cobs)
  • 1/2 c. minced fresh dill
  • 1/4 c. lemon juice
  • Lowfat sour cream (garnish)
  • Grated Monterey Jack cheese (garnish)
  • 3 scallions, thinly sliced (garnish)

Directions

  1. Place eggplant in colander. Toss with salt and let sit for 1 hour to remove moisture. Pat dry.
  2. Heat 1/4 c. extra virgin olive oil in a large casserole. Saute/fry onions, zucchini, peppers and garlic for 10 min. Place remaining 1/4 c. oil in a skillet. Over medium high heat, cook eggplant till just tender, about 10 min. Remove with slotted spoon to casserole.
  3. Add in to casserole the tomatoes, broth, 1/2 c. parsley, basil and spices. Cook over low heat for 30 min, stirring occasionally. After 30 min cooking time, add in black beans, corn, dill and lemon juice. Cook additional 15 min. Adjust seasonings and stir in remaining 1/2 c. parsley. Serve warm, garnished with a generous dollop of lowfat sour cream and/or possibly grated Monterey Jack cheese and some sliced scallions. Serves 8.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 358g
Recipe makes 10 servings
Calories 325  
Calories from Fat 118 36%
Total Fat 13.46g 17%
Saturated Fat 2.37g 9%
Trans Fat 0.0g  
Cholesterol 3mg 1%
Sodium 850mg 35%
Potassium 1309mg 37%
Total Carbs 43.17g 12%
Dietary Fiber 12.3g 41%
Sugars 8.44g 6%
Protein 12.81g 20%
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