Spicy Black Bean Chili Recipe

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Ingredients:

Serving

1 cup dried black beans
6 cups water
1 medium onion, chopped (1/2 cup)
4 garlic cloves, minced
1 tbsp cooking oil
1 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp paprika
1/4 tsp salt
1/4 tsp ground red pepper
4 cups vegetable broth
1 (16 oz) can tomatoes, cut up
1/4 cup dry sherry or 1/4 cup water
1/4 cup plain low-fat yogurt or 1/4 cup sour cream
1 tbsp snipped cilantro

Directions:

Rinse beans.
In a large saucepan combine beans and water- Bring to a boil; reduce heat, and simmer for 2 minutes.
Remove from heat- Cover and let stand for 1 hour (Or, skip boiling the water and soak beans overnight in a covered pan).
Drain and rinse beans.
In a large saucepan or Dutch oven cook the onion and garlic in hot oil till tender.
Stir in chili powder, cumin, oregano, paprika, salt, and red pepper.
Cook and stir for 1 minutes.
Add the beans, broth, undrained tomatoes, and sherry or water.
Bring to a boil; reduce heat- Cover and simmer for 1 to 1 1/2 hours or till beans are tender.
To serve, ladle chili into individual bowls and dollop with yogurt or sour cream and sprinkle with cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	410.17 Kcal (1717 kJ)
Calories from fat	86.26 Kcal
		% Daily Value*
Total Fat	9.58g	15%
Cholesterol	3.38mg	1%
Sodium	1468.14mg	61%
Potassium	1258.19mg	27%
Total Carbs	62.85g	21%
Sugars	8.2g	33%
Dietary Fiber	11.72g	47%
Protein	17.23g	34%
Vitamin C	8.7mg	15%
Iron	5.8mg	32%
Calcium	184.7mg	18%

Amount Per 100 g
Calories	57.18 Kcal (239 kJ)
Calories from fat	12.03 Kcal
		% Daily Value*
Total Fat	1.34g	15%
Cholesterol	0.47mg	1%
Sodium	204.68mg	61%
Potassium	175.41mg	27%
Total Carbs	8.76g	21%
Sugars	1.14g	33%
Dietary Fiber	1.63g	47%
Protein	2.4g	34%
Vitamin C	1.2mg	15%
Iron	0.8mg	32%
Calcium	25.7mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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