Tuesday, December 11, 2012

Recipe time: Another bean idea

Another way to get me 1/2 cup of beans a day is with a super light black bean chili. This would also be good cold I think in the summer time but I have been eating it hot since it is winter.

Black Bean and Vegetable Chili
Makes 3 small servings
1/2 small to medium sized onion, chopped
2 cloves garlic, minced
1/2 medium sized carrot, chopped small
1 stick celery, diced
1/4 orange or red bell pepper chopped
1 small tomato diced
1 1/2 cup cooked black beans (use a little of the liquid from cooking or the can)
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon sweet paprika
salt and black pepper to taste

Lightly spray a medium sauce pan with vegetable oil or put a little water in the bottom. Over medium heat saute onion, garlic, carrot, celery, bell pepper, and tomato until onion is translucent and carrot begins to soften. Add beans and spices and cook until carrots are no longer hard, 5 minutes or so. You can add a little water if the chili begins to get dry.

Nutrition Facts
User Entered Recipe
  3 Servings
Amount Per Serving
  Total Fat0.6 g
     Saturated Fat0.1 g
     Polyunsaturated Fat0.3 g
     Monounsaturated Fat0.1 g
  Cholesterol0.0 mg
  Sodium15.8 mg
  Potassium469.6 mg
  Total Carbohydrate25.7 g
     Dietary Fiber8.6 g
     Sugars0.5 g
  Protein8.4 g
  Vitamin A27.9 %
  Vitamin B-120.0 %
  Vitamin B-68.3 %
  Vitamin C55.5 %
  Vitamin D0.0 %
  Vitamin E0.8 %
  Calcium3.9 %
  Copper11.8 %
  Folate35.6 %
  Iron11.7 %
  Magnesium17.1 %
  Manganese25.0 %
  Niacin4.3 %
  Pantothenic Acid    3.6 %
  Phosphorus    14.3 %
  Riboflavin4.6 %
  Selenium2.3 %
  Thiamin16.5 %
  Zinc7.3 %

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