Black Bean Chili
Contributed by: News Canada
Comfort foods with a healthy twist
(NC) - For many Canadians eating balanced meals is a genuine struggle during the cold winter months. Thoughts turn to savoury comfort foods, and daily servings of fruits and vegetables may be sacrificed in the bargain. Rather than planning to forfeit those much-needed comfort foods in the winter, why not think of ingenious ways to incorporate pure fruit juices into healthy, hearty home-cooked stews, soups and casseroles.
Remember to choose a juice with maximum nutritional value and taste, like purple grape juice loaded with heart healthy, disease-fighting antioxidants, and conveniently get the recommended five-to-ten fruit and vegetable servings daily. What a great way to maximize vitamin and nutrient intake while satisfying winter cravings for nourishing foods.
This chili provides three to four servings of fruits and vegetables. Serve with 100% whole-wheat tortillas and salsa if desired.
- 2 cups (500 mL) fresh or frozen corn, blackened
- 3 tbsp. (45 mL) extra virgin olive oil
- 1 large onion, diced
- 1 large sweet potato, peeled and cubed into 1 inch cubes
- 4 cloves garlic, minced
- 2-19 fl oz cans (540 mL) black turtle beans, drained and rinsed
- 1-28 fl oz can (796 mL) whole plum tomatoes
- 1 cup (250 mL) Welch's purple grape juice
- 1/4 cup (50 mL) tomato paste
- 3 roasted red peppers*, diced to yield 2 cups
- 1 tbsp. (15 mL) chilli powder
- 1 tsp. (5 mL) ground cumin
- 1 tsp. (5 mL) ground coriander 1 tsp. (5 mL) dried oregano
- 1 tsp. (5 mL) dried basil
- 2 tsp. (10 mL) red pepper flakes, optional
To blacken corn: Heat a medium sized frying pan over medium heat. Add the fresh or unthawed frozen corn and sauté until the corn begins to blacken, approx. 5 minutes. Set aside.
Heat a large pot over medium heat. Add the extra virgin olive oil, onion and sweet potato. Sauté for 5 minutes or until the onion is golden coloured and the sweet potato is slightly softened.
Add the garlic, black turtle beans, plum tomatoes, Welch's purple grape juice, tomato paste, roasted red peppers, blackened corn, chili powder, cumin, coriander, oregano, and basil. Stir well.
Bring to a boil. Reduce heat, cover and simmer for 20 min. stirring occasionally.
If desired sprinkle with red pepper flakes. Serve.
*You can either use bottled roasted red peppers or make your own. To prepare your own, wash and dry 3 very ripe red peppers. Cut in half and remove seeds. Roast at 400 F/200 C until the skins are blackened. Let cool. Remove the blackened skins and use in recipe.
Serving Size: Makes 8 Cups 4 - 6 Servings