No Meat? No problem! This has all the taste of a hearty chili and the convenience of a three-ingredient dish without any greasy pans to clean.
- 25 oz can low-sodium black beans, drained, liquid reserved (or 3 1/2 cups pre-cooked black beans)
- 16 oz jar or container low-sodium salsa ( 1 2/3 cups)
- 8 oz frozen corn (1 2/3 cups)
- 1 to 3 cups Vegetable Broth low sodium
- Freshly squeezed lime juice (optional)
- Fresh cilantro (optional)
- Hot sauce (optional)
Mix beans, corn, and salsa in a 5-quart pot. Add the reserved liquid or vegetable broth to reach desired consistency. The more liquid, the “soupier” the chile will become. Cook over medium heat for 20 minutes. Add optional toppings just before serving.
Nutrition (per serving): 243 calories, 1.3g total fat, 244mg sodium, 49g carbohydrates, 15.8g fiber, 5.6g sugar, 13.1g protein.
Add a couple of seasonings to really spice up your chili. You can make your own seasoning by combining:
- 1 Tbls chili powder
- 2 tsp cumin powder
- 1 tsp minced onion or powder
- 1/4 tsp minced garlic or powder
Some other good additions are 1/2 tsp smoked paprika and 1/2 tsp cinnamon. Get creative!
Author: Barbara J Mathison; www.nutritiousway.org
Source: Physicians Committee for Responsible Medicine (PCRM.org)
View a video of Barbara as she demonstrates this video at: http://southernutahlive.com/video/The-New-You-Ep-6-2014-07-07?start=427