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Black Bean Chili with Oranges

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Recipe

 

Yield

6 servings

Prep

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Cook

?

Ready

3 hrs
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
2 large onions
chopped
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2 cloves garlic
pressed or minced
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1 tablespoon vegetable oil
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2 quarts chicken broth
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1 pound black beans, dried
sorted for debris and rinsed
1 tablespoon coriander seeds
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1 teaspoon allspice
whole
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1 teaspoon oregano
dried
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¾ teaspoon red pepper flakes
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6 each cardamom pods
hulls remove (1/4 tsp seed)
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2 ½ pounds oranges
for zest, juice, slices
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Ingredients

Amount Measure Ingredient Features
2 large onions
chopped
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2 cloves garlic
pressed or minced
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15 ml vegetable oil
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2 quarts chicken broth
* Camera
453.6 g black beans, dried
sorted for debris and rinsed
15 ml coriander seeds
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5 ml allspice
whole
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5 ml oregano
dried
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3.8 ml red pepper flakes
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6 each cardamom pods
hulls remove (1/4 tsp seed)
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1.1 kg oranges
for zest, juice, slices
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Directions

Combine in onions, garlic, and oil in a lidded 6 quart sauce pan, over high heat.

Stir often until onions are tinged with brown, about 8 minutes.

Add remaining ingredients, but not zest, juice, or slices, to onions, etc., and bring to a boil over high heat.

Reduce heat to simmer. Cover and simmer until beans are tender to bite, about 1½ to 2 hours.

While beans simmer, remove 2 teaspoons zest, squeeze ½ cup juice, remove peel and white membrane from rest of fruit and slice thinly crosswise, removing seeds.

After the beans become tender, raise heat to high, uncover, and boil until most of the liquid evaporates, about 10 to 15 minutes.

(Reduce the heat and stir occasionally as mixture thickens.) Remove beans from heat and stir in 1 teaspoon zest and the ½ cup juice.

Ladle beans into serving bowls.

Place the sliced fruit equally on top of the beans in each bowl.

Add to taste: sour cream, fresh cilantro sprigs, salt.

Garnish with the remaining 1 teaspoon zest.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 321g (11.3 oz)
Amount per Serving
Calories 4169% from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 124mg 5%
Total Carbohydrate 26g 26%
Dietary Fiber 25g 99%
Sugars g
Protein 41g
Vitamin A 10% Vitamin C 150%
Calcium 23% Iron 40%
* based on a 2,000 calorie diet How is this calculated?
 
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