This Quick Black Bean Chili is super easy to make for a delicious, fast meal! It is an excellent source of fiber and protein. Quick Black Bean Chili is not only super delicious but is a cancer fighting power bowl as well. You will be amazed by the simplicity of the recipe and then be amazed by the flavor! Fire roasted tomatoes, black beans, garlic and lots of spices combine for a delicious creation. The tomatoes are also rich in lycopene which is an antioxidant.
Quick Black Bean Chili made with ingredients like onion, garlic, black beans, crushed fire-roasted tomatoes, chili powder, cumin, and oregano can offer many health benefits.
Health Benefits:
- Rich in Plant-Based Protein: Black beans are an excellent source of plant-based protein. Including protein in your diet is essential for muscle health, and plant-based proteins can be a healthy alternative to animal-based options.
- High in Dietary Fiber: Black beans are a fiber-rich food, and the inclusion of onion, garlic, and tomatoes further enhances the fiber content of the chili. Dietary fiber supports digestive health, helps maintain bowel regularity, and may contribute to satiety.
- Low in Saturated Fat: This black bean chili is low in saturated fat, as it doesn’t contain high-fat meats or dairy products. A diet low in saturated fat is associated with heart health and may help manage cholesterol levels.
- Antioxidant-Rich Ingredients: Garlic, onion, tomatoes, and spices like cumin and oregano are rich in antioxidants. Antioxidants help combat oxidative stress in the body and may contribute to overall well-being.
- Nutrient Density: Black beans provide essential nutrients such as folate, iron, magnesium, and potassium. Tomatoes are a good source of vitamins C and A. These nutrients play crucial roles in various bodily functions, including immune support and blood pressure regulation.
- Spices for Flavor and Health: Chili powder, cumin, and oregano not only add flavor but also offer potential health benefits. For example, cumin has been linked to anti-inflammatory and digestive health benefits.
- Low-Calorie Option: Black bean chili, especially when prepared without high-calorie additives, can be a relatively low-calorie option, making it suitable for those watching their calorie intake.
- Versatility and Customization: This recipe allows for customization based on personal preferences and dietary restrictions. You can adjust the spice level, add more vegetables, or include other nutritious ingredients like bell peppers or corn.
Quick Black Bean Chili
Ingredients
- 1 yellow onion, diced
- 2 cloves garlic, diced
- 16 oz can black beans, rinsed
- 8 oz crushed tomatoes
- 2 tbsp chili powder
- 2 tbsp ground cumin
- 1 tsp oregano
- water
- fresh cilantro, chopped (optional)
- fresh squeezed lime juice (optional)
Instructions
- Over medium-high heat, sauté the onion until browned.
- Add a thin layer of water and quickly stir the onion.
- Let the onion sit and the water evaporate. Repeat this process again up to four times.
- Reduce the heat to medium, add garlic, and sauté for 1 minute more.
- Add black beans, tomatoes, chili powder, cumin, and oregano mixing everything together.
- Simmer for at least 5 minutes.
- Add to serving bowls. Squeeze a small amount of lime juice over the top and then top with cilantro.
Notes
Recipe from PCRM, FFL Program - The Power of Food for Healthy Weight Management.
