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Black Bean Chili with Squash and Corn

  • Yield: 8 servings

Ingredients

2cups dried black beans, rinsed
1cup chopped red onion
1cup diced carrot
1/2cup chopped red bell pepper
1/2cup chopped green bell pepper
1tablespoon minced garlic
2tablespoons chili powder
2teaspoons ground cumin
1/2teaspoon cayenne pepper
1 bay leaf
6cups water
1 (10 1/2-ounce) can diced tomatoes and green chiles
Salt and pepper to taste
1cup diced zucchini
1cup diced yellow squash
1cup frozen corn
1tablespoon seeded and finely chopped jalapeno peppers

Instructions

  1. Place the beans in a large bowl and cover with cold water. Let stand at least 4 hours or overnight. Drain.
  2. In a large pot coated with nonstick cooking spray, saute the onion, about 5 minutes. Add the carrot, peppers, garlic, chili powder, cumin, cayenne, and bay leaf. Continue cooking, stirring often, until the vegetables are tender, about 10 minutes. Add the black beans and the 6 cups of water. Bring to a boil, reduce heat, cover and simmer 1 hour. Add the tomatoes and chiles, salt and pepper and continue cooking, uncovered, until the beans are tender and the mixture is thick, 45 to 60 minutes. Add the zucchini, yellow squash and jalapenos, cooking until the vegetables are tender, about 10 minutes.

Nutritional Info *per serving

  • Calories 215
  • Fat 1g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 177g
  • Carbohydrate 41g
  • Fiber 13g
  • Protein 13g
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