Five-Ingredient Black Bean Chili
When we’re in the thick of winter, we often crave foods that are warm and comforting. Chili is a wonderfully healthful way to satisfy our desires, without turning to gobs of mashed potatoes or apple pie.
High in fibre and protein, black beans are great for the digestive tract, plus they’re loaded with phytonutrients that help us balance blood sugar, reduce inflammation and support our hearts.
When we think of antioxidants, we tend to lean towards the brightly-coloured fruits and vegetables. And while it’s true these foods are packed with free radical fighting power, the richly dark, almost purple-ish hue of black beans comes from their high content of antioxidants.
This chilli is quick, spicy and melts in your mouth, without tasting mushy or goopy. If you’d like, you can certainly toss in a few extra veggies like garlic, mushrooms, carrots or peppers. And because you’re not slaving over a hot stove, you’ve got the time to do other things. Win – win, right?
Five-Ingredient Black Bean Chili
1 small onion, chopped (about 1¼ cups)
1½ cups cooked black beans (one 14oz can)
1 cup crushed tomatoes
2 tsp chili powder, or to taste
½ tsp salt, or to taste
In a medium-sized pot, sauté the chopped onion in a few tablespoons of water until they soften.
Add the chili powder, black beans, crushed tomatoes and salt. Stir well, turn the heat down to low, and cover the pot.
Simmer for about an hour, stirring it occasionally, until the chili is thick and bubbly. You may need to add some extra water if the chili gets a little dry.
Taste and adjust seasonings if necessary.
Makes two servings.
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About Sondi Bruner
I’m a certified holistic nutritionist, freelance writer and food blogger. I educate people who follow allergen-friendly diets about how to eat simply, deliciously and safely, allowing them to rediscover the pleasure of food. I help clients shift their mindsets from one of deprivation to one of abundance. Eating healthy is not a punishment – and I’ve got a host of tasty recipes to prove it!
