Ingredients
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1 tablespoon canola oil
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¾ cup finely chopped white onion
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½ cup finely chopped red bell pepper
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4 cloves garlic, chopped
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2 tablespoons chili powder
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1 tablespoon ground cumin
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2 teaspoons dried oregano
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1 teaspoon ground coriander
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2 (15 ounce) cans low-sodium black beans, rinsed
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1 (14 ounce) can diced tomatoes
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¼ cup water
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½ cup shredded cheese, such as Cheddar or pepper Jack
Directions
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Heat oil in a large saucepan over medium-high heat. Add onion, bell pepper and garlic and cook until tender, about 8 minutes. Stir in chili powder, cumin, oregano and coriander; cook, stirring, for 30 seconds. Add beans, tomatoes (with their juice) and water and simmer for 5 minutes.
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Serve the chili sprinkled with cheese.
Tips
To make ahead: Refrigerate chili (Step 1) for up to 3 days or freeze for up to 3 months.
Nutrition Facts (per serving)
311 | Calories |
11g | Fat |
39g | Carbs |
16g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 cup each | |
Calories 311 | |
% Daily Value * | |
Total Carbohydrate 39g | 14% |
Dietary Fiber 14g | 49% |
Total Sugars 4g | |
Protein 16g | 33% |
Total Fat 11g | 14% |
Saturated Fat 3g | 16% |
Cholesterol 14mg | 5% |
Vitamin A 2344IU | 47% |
Vitamin C 40mg | 44% |
Folate 28mcg | 7% |
Sodium 434mg | 19% |
Calcium 266mg | 20% |
Iron 5mg | 27% |
Magnesium 117mg | 28% |
Potassium 801mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.