Black Bean & Corn Chili

17 45 315
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Black Bean & Corn Chili
Health Rating

Ingredients


2 tbsp Olive oil
1 large Yellow onion (diced)
1 clove(s) Garlic (minced)
1 medium pepper(s) Jalapeno pepper (seeded and diced)
1 1/2 tbsp Chili powder
1 1/2 tsp Cumin
1/8 tsp Cayenne pepper
1 tsp Oregano, dried
1/2 tsp Kosher salt
2 can (15oz) Black beans, canned (rinsed and drained)
5 tomato Plum tomatoes (or one 16oz can of chopped tomatoes)
1 bottle (341ml) Beer (5% alcohol) (pale ale works well)
2 cup Sweet yellow corn (Or frozen corn, thawed)
1 1/2 cup Plain yogurt, 2-4% M.F. (for serving)
1 whole lime(s) Lime juice (fresh) (for serving)
6 sprig Cilantro (coriander) (for serving)
2 medium Radish (thinly sliced for serving)

Instructions


Heat the oil in a large dutch oven over medium heat. Add the onion and sauté until the onion begins to soften and lightly brown, about 6 minutes. Stir in the garlic, jalapeño, chili powder, cumin, oregano and salt. Stir until all the veggies are nicely coated in the spice mixture and the mixture starts to become fragrant. About 1 minute. Add the black beans and tomatoes and continue to cook, stirring often, for about 5 minutes longer. Add the beer and bring the mixture to a boil. Reduce the heat to medium-low and simmer until the chili is thick and fragrant, about 25 minutes.

Remove about half of the chili and place it in a blender. Blend until the beans are smooth and creamy. Add the puree back to the soup pot and stir in the corn. Heat through for about 5 minutes longer. Taste test and add additional salt if necessary.

To serve, divide the chili between bowls and top with yogurt, lime juice, cilantro and radishes.

Nutrition Facts

Per Portion

Calories 315
Calories from fat 68
Calories from saturated fat 16.4
Total Fat 7.5 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.1 g
Cholesterol 6.3 mg
Sodium 796 mg
Potassium 929 mg
Total Carbohydrate 43 g
Dietary Fiber 12.7 g
Sugars 8.1 g
Protein 14.5 g

Dietary servings

Per Portion


Meat Alternative 0.8
Milk Alternative 0.4
Vegetables 2.9

Energy sources


Pygal5%391.7679182493941491.688482486886355%445.87116532441036199.264443360489621%308.1763558098328183.8262220119772518%339.50539641889605102.764563303458365%55%21%18%AlcoholCarbohydratesFatProtein
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