Chipotle Black Bean Chili
By Teresa Makarewicz, PHEc
Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015.
Chili is pure comfort food and so easy to prepare. It’s delicious served over cooked barley, or spooned over a baked or microwaved sweet potato and serve with one or more of the suggested toppings below.
2 tsp (10 mL) canola oil
3 cloves garlic, minced
1 large onion, chopped
1 red pepper, chopped
2 carrots, scrubbed well and diced
2 Tbsp (30 mL) chili powder
1 Tbsp (15 mL) paprika
1 tsp (5 mL) dried oregano
1 tsp (5 mL) ground cumin
Two 19 oz (540 mL) cans black beans, well rinsed and drained, divided
One 28 oz (796 mL) can crushed tomatoes
1 1/2 cups (375 mL) fresh or frozen corn, no need to thaw
1/2 cup (125 mL) water
2 Tbsp (30 mL) pureed canned chipotle pepper with adobo sauce (see note)
Chipotle Peppers—Look for canned chipotle peppers in adobo sauce in the Mexican section of most grocery stores. To freeze leftovers, puree the entire can of chipotles with adobo sauce until smooth. Spoon 1 Tbsp (15 mL) portions on a parchment-lined baking sheet and freeze until firm; transfer to an airtight container and freeze to use for the next spicy chili attack.
Suggested toppings: thinly sliced green onions, chopped fresh cilantro, plain yogurt, shredded Canadian old Cheddar cheese
• Freeze leftover chili for up to 3 months and keep it ready for a lunch or busy weeknight dinner option.
• Upon standing, this chili will thicken. When reheating, add more water if you like and thin to desired consistency.
• The family that eats together stays together, so make dinner a family friendly event by setting out small bowls of any of the suggested toppings and then let everyone create their own signature bowl of chili.
Makes 9 cups (2.25 L) One serving = 1 1/2 cups (375 mL) without toppings
Per serving: 221 calories, 3.2 g Fat, 0.3 g Sat. Fat, 0 g Trans Fat, 347 mg Sodium,
40 g Carbohydrates, 10.6 g Fibre, 10 g Sugars, 0 g Added Sugars, 9 g Protein
Carbohydrate Choices: 2