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Killer Black Bean Chili

Killer Black Bean Chili

This hearty chili is jam-packed with delicious vegetables and aromatic spices. A longer simmer makes an incredibly flavourful chili.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 1 lb (0.5 kg) ground chicken
  • 2 tbsp (30 mL) olive oil
  • 1 red onion, chopped
  • 6 cloves garlic, minced
  • 1 tbsp (15 mL) cumin seeds
  • 1 tbsp (15 mL) cinnamon
  • 2 tbsp (30 mL) chile powder
  • 1 tsp (5 mL) salt
  • 1 tsp (5 mL) oregano
  • 1/4 tsp (1.25 mL) cayenne pepper
  • 1 can black beans
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 cup (250 mL) corn niblets
  • 1 can canned diced tomatoes
  • 1 tbsp (15 mL) lime juice
  • 2 tbsp (30 mL) honey

Instructions

  1. Sauté ground chicken, onion, garlic, cumin, cinnamon, chili powder, oregano, cayenne and salt in hot olive oil until the onions are translucent and chicken is browned and fragrant. Use back of spoon to break ground chicken apart.

  2. Transfer to large pot with a tight fitting lid. Stir in black beans with their canning liquid, diced peppers, corn and canned tomatoes with juice. Simmer for at least 30 minutes on low heat with lid on.

  3. Stir in honey and lime juice. Taste and adjust seasonings.

Add more or less cayenne to suit your taste or substitute one of the new dried chipotle chili powders (e.g., Morita or Ancho). Optional garnishes include sour cream, grated cheese and minced cilantro. Alternately, you can fold into whole-wheat tortillas and add chopped salad ingredients of lettuce, tomato, red onion and cilantro. Freeze in portions for handy lunch or supper meals.

Nutrition Info

  • Per 300 g serving Amount
  • Calories 290
  • Protein 16 g
  • Fat 12 g
  • Saturated Fat 1 g
  • Carbohydrate 31 g
  • Fibre 7 g
  • Sugar 10 g
  • Cholesterol 45 mg
  • Sodium 700 mg
  • Per 300 g serving % Daily Value
  • Potassium 11
  • Calcium 8
  • Iron 20
  • Vitamin A 30
  • Vitamin C 110
  • Vitamin B6 16
  • Vitamin B12 0
  • Folate 37
  • Magnesium 27
  • Zinc 9

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