I had a real busy day today with not much free time so I decided to prepare this quick, almost-instant black bean chili. This dish is packed with antioxidants and loaded with protein, while it’s very filling and energy-boosting. This is a perfect make-ahead recipe, since it’s even better the second day. What’s your favorite way to boost your energy?
Makes six 1-cup servings
1/2 cup water
1 medium onion, chopped
2 medium garlic cloves, minced
1 small bell pepper, seeded and finely diced
1/2 cup crushed tomatoes or tomato sauce
2 (15-ounce) cans black beans, undrained
1 (4-ounce) can diced green chilies
1 teaspoon ground cumin
Heat the water in a large skillet or pot. Add onion, garlic, and bell pepper. Cook over high heat, stirring often, for about 5 minutes or until onion is translucent. Add crushed tomatoes or tomato sauce, beans and their liquid, chilies, and cumin. Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.
Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.
Per 1-cup serving: Calories: 155; Fat: 0.8 g; Saturated Fat: 0.1 g; Calories from Fat: 4.7%; Cholesterol: 0 mg; Protein: 8.7 g; Carbohydrates: 29.6 g; Sugar: 2.6 g; Fiber: 11 g; Sodium: 473 mg; Calcium: 89 mg; Iron: 3.1 mg; Vitamin C: 19.1 mg; Beta-Carotene: 49 mcg; Vitamin E: 0.4 mg