Written by Barbara J. MathisonBlack Bean Chili
Keep your New Years resolution with this low calorie, nutrient dense, warm chili, especially on these cold days.This has all the taste of a hearty chili and the convenience of a three-ingredient dish without any greasy pans to clean. I’ve demonstrated this chili for many events and even on my television show – it is always a big hit and so fast, easy and delicious!
1 25 oz can low-sodium black beans, drained, liquid reserved (or 3 1/2 to 4 cups pre-cooked black beans)
1 16 oz jar or container low-sodium salsa ( 1 2/3 to 2 cups)
8 oz frozen corn (1 2/3 to 2 cups)
1 to 3 cups Vegetable Broth low sodium
Toppings:
Freshly squeezed lime juice (optional)
Fresh cilantro (optional)
Hot sauce (optional)
1. Mix beans, corn, and salsa in a 5-quart pot. Add the reserved liquid or vegetable broth – low sodium, to reach desired consistency. The more liquid, the “soupier” the chile will become. Cook over medium heat for 20 minutes. Add optional toppings just before serving.
Servings: 4
Nutrition Facts
Nutrition (per serving): 243 calories, 1.3g total fat, 244mg sodium, 49g carbohydrates, 15.8g fiber, 5.6g sugar, 13.1g protein.
Gourmet Touch:
Add a couple of seasonings to really spice up your chili. You can make your own seasoning by combining:
1 Tbls chili powder
2 tsp cumin powder
1 tsp minced onion or powder
1/4 tsp minced garlic or powder
Some other good additions are 1/2 tsp smoked paprika and 1/2 tsp cinnamon. Get creative!
For more POP: I like to dry saute the above spices in a small cast iron skillet for a few minutes on med low heat until you can smell their aromas!
Topping options: green onions with some “Nut Parmesan” (recipe below)
Author: Barbara J Mathison; www.nutritiousway.info (seen on New You Show Channel 22, St George or www.southernutahlive.com New You Episode 6)
Source: Physicians Committee for Responsible Medicine (PCRM.org)
Nut Parmesan
It hardly takes a minute to make this healthier Parmesan substitute, yet the result is a great condiment. Sprinkle it on salads, pastas, and cooked veggies as well as soups.
1 cup pine nuts, almonds, or walnuts
1 cup Nutritional Yeast Flakes
1/2 tsp salt
1. Put all the ingredients in a food processor. Process until the ingredients are thoroughly combined and the texture is granular.
Yield: 1.5 cups
Storage Notes: Store in a covered container in the refrigerator, Nut Parmesan will keep for 6 to 8 weeks.
NOTE: Different nuts yield different flavors. I like to mix blanched almonds, walnuts and pine nuts, however, sometimes I just use what I have most on hand. When using walnuts, take care not to over process or you’ll end up with nut butter.
Author: Barbara J Mathison, www.nutritiousway.info
Barbara J. Mathison changed her life and body when she became vegan at age 63, losing weight and gaining health. She now dedicates her life to her company, Nutritious Way, and spreading the word about the incredible benefits of the whole food plant-based lifestyle.
