January 16, 2013
Black Bean Chili
This dish is easy and quick to make. It can be made the day ahead; tasted even better when warmed up the second day.
We all know that legumes like beans are good for our health but we often forget to take advantage of all the health benefits of this widely available and nutrition foods.
Black beans are packed with nutrients needed by the body, such as vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin. Black beans are also a very rich source of fiber, these nutrients play important role to prevent cholesterol from becoming oxidized and heart disease. Black beans also contain flavonoids that are potentially antioxidants.
The black beans are also high in protein, making this dish a wonderful source for vegetarians or vegans.
1 medium onion, chopped
3 tbsp. vegetable oil
3 cloves of garlic, minced
1 red pepper, diced
4 tomatoes, diced
1/2 tsp. vegeta seasoning, or similar
1 tsp. dried leak
1 tsp. basil
1 tsp. savoury
1/2 tsp. seasoning salt
1-19 oz. ( 540 ml.) can Black beans, drained
Salt and pepper, to taste
Sauté onion in the oil; add a splash of water to prevent browning. Add garlic and sauté 1 minute longer.
Add peppers and tomatoes, and enough water to cover it. Add the seasonings and spices. Cover and cook on medium heat until vegetables are tender.
Add the black beans. Season with salt and pepper, to taste and cook 5 minutes longer to blend flavours.
Serve in a bowl, with bread or over steamed rice or mashed potatoes.
Makes: 4 servings
Leia’s Culinary Treasures