spicy black bean chili
Don’t be scared away by the seemingly long list of ingredients; many of them are seasonings you already have on hand. Black beans are great for cooking because they hold their shape, and for the nutritionally savvy, they also contain molybdenum, folate, fiber, and tryptophan.
An Ayurvedic chef in Maui once told me that there’s a compound in cumin that neutralizes black beans’ tendency to give you gas. I haven’t been able to verify that scientifically, but it’s still a classic and tasty combo.
Oh, and of course… the more scallions, the better.
2 tablespoons extra-virgin olive oil
1 tablespoon cumin seeds
2 cups chopped onion
1/2 cup chopped red bell pepper
2 cloves garlic, minced
2 15-ounce can black beans, rinsed and drained
1 14.5 oz can diced tomatoes, undrained
1 1/2 cups water
1 tablespoon chili powder
2 teaspoons paprika
1/2 teaspoon crushed red pepper
1 tablespoon chopped fresh oregano
Freshly ground black pepper
1/2 cup thinly sliced green onions
1/4 cup fat-free dairy sour cream or plain low-fat yogurt
1/4 cup chopped fresh cilantro
1. In a large saucepan, heat olive oil over medium heat. Add the cumin seeds; cook and stir for 1 minute. Stir in chopped onion, bell pepper, and garlic. Cook and stir about 5 minutes or until onion is tender. 2. Stir in black beans, undrained tomatoes, the water, chili powder, paprika, and crushed red pepper. 3. Bring to boiling; reduce heat. Simmer, uncovered, for 20 minutes. Stir in oregano. Season to taste with kosher salt and black pepper. 4. Top individual servings with green onions, sour cream (or yogurt), and cilantro.