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Black Bean Chili with Toasted Spice Seasoning

 

Black Bean Chili with Toasted Spice Seasoning recipe
25

Yield

8

servings

Prep

20

min

Cook

20

min

Ready

3

hrs

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

Ingredients

3 cups black beans, dried
soaked
8 cups water
2 each jalapeño pepper
*
1 ½ tablespoons ginger
grated
1 each bay leaves
*
1 cup cilantro
chopped
1 teaspoon cumin seeds
2 tablespoons chili powder
½ tablespoon oregano
½ cup sundried tomatoes
4 cups italian plum (roma) tomatoes
peeled, chopped
cup cracked wheat (bulgur)
uncooked
½ cup water
boiling
salt and black pepper
to taste
*
Seasoning
½ tablespoon mustard seeds
½ teaspoon fennel seeds

Directions

Drain beans. Place in a large pot and add 8 cup water. Bring to a boil.

Add peppers, ginger, bay leaf and ½ cup cilantro.

Cover and simmer for 1½ to 2 hours.

Remove from heat and discard bay leaf.

Place cumin seeds in a pot and toast.

When seeds darken, add chili powder, oregano, tomatoes.

Stir well and bring mixture to a boil.

Reduce heat and simmer for 30 minutes.

In another bowl, combine bulgur with boiling water, cover and let sit for 10 minutes.

When beans are cooked, remove 1 cup and purée it with some cooking liquid.

Combine purée with remaining beans.

Stir in tomato mixture and bulgur.

Season and simer for 10 minutes.

Place mustard seeds in a pot over medium heat, cover and cook until seeds start to pop.

Add fennel seeds and cover. Cook until popping stops and fennel darkens.

Pour over chili. Add remaining cilantro and drizzle with olive oil.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 424g (15.0 oz)
Amount per Serving
Calories 2885% of calories from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 111mg 5%
Total Carbohydrate 18g 18%
Dietary Fiber 21g 82%
Sugars g
Protein 34g
Vitamin A 27% Vitamin C 24%
Calcium 15% Iron 40%
* based on a 2,000 calorie diet How is this calculated?

 

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