Black Bean Chili

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    Excerpted from FORKS OVER KNIVES FAMILY by Alona Pulde, MD and Matthew Lederman, MD, with Marah Stets and Brian Wendel. Copyright © 2016 by Forks Over Knives, LLC. Reprinted with permission from Touchstone, a Division of Simon & Schuster, Inc.

    Ingredients

    • 5 medium tomatoes, cut into 1/2-inch dice or 3 (15-ounce) cans diced tomatoes, with their juice (about 5 cups)
    • 2 red bell peppers, cored, seeded, and cut into 1/2-inch dice (about 2 cups)
    • 1/2 medium red onion, finely chopped (about 1 cup)
    • 4 small garlic cloves, roughly chopped (about 2 teaspoons)
    • 4 teaspoons dried Mexican oregano
    • 2 teaspoons ground cumin
    • 2 (15-ounce) cans black beans, rinsed and drained (about 3 cups)
    • 3 large celery stalks, cut into 1/4-inch dice (about 1 1/2 cups)
    • 1 green bell pepper, cored, seeded, and finely chopped (about 1 cup)
    • 1 cup fresh or frozen corn kernels
    • 1/2 bunch kale, stemmed and roughly chopped (about 2 cups)
    • 1/4 cup finely chopped fresh cilantro
    • 2 tablespoons fresh lemon juice (from 1 lemon)
    • 2 teaspoons smoked paprika
    • 1/4 teaspoon chili powder, or to taste
    • Sea salt
    • Steamed grains or warm tortillas, for serving

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 85 % Daily Value *
    • Total Fat: 1 g 1.04%
    • Saturated Fat: 0 g 0.31%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 208 mg 8.65%
    • Calcium: 46 mg 4.62%
    • Potassium: 267 mg 7.62%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.76%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 16 g %
    • Dietary Fiber: 5 g 18.06%
    • Sugar: 3 g
    • Protein: 4 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 18.26%
    • Vitamin C 36.67%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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