Black Bean and Corn Chili Recipe

Looking for an easy Black Bean and Corn Chili recipe? Learn how to make Black Bean and Corn Chili using healthy ingredients.


Submitted by christinavt

Makes 6 servings



From the Vermont Department of Health. garlic or garlic powder onion canned black beans canned tomatoes tomato paste frozen corn sugar chili powder cumin green pepper cvt

Recipe Ingredients for Black Bean and Corn Chili

1 clove garlic or 1 tsp garlic powder
1/2 cup onion
15 ounce can black beans, drained, rinsed (95047)
15 ounce can tomatoes (97116)
17 g (1 Tbsp) tomato paste with salt (97138)
1 cup frozen corn (88830)
1 tsp sugar (optional)
1 tsp chili powder
1 tsp cumin
1/2 cup chopped green pepper

Recipe Directions for Black Bean and Corn Chili

  1. Saute onion and garlic until onion is clear. (Amount of oil not specified.)

  2. Add beans, tomatoes, tomato paste, corn, sugar and spices. Mix and heat to boiling then reduce heat and simmer.

  3. Add green pepper and continue simmering until tender.

  4. Note: Omitting the sugar only reduces sugars by 0.7 g per serving and calories by 3 by serving. Feedback from another member who used this recipe is she and her child did not miss the sugar and made it without. I believe the sugar is included to increase the sweetness of the corn.

Categories

Beans, Tomatoes, Vegetables, Main Dish, American-Southwestern, Saute, Simmer, Vegetarian

Nutrition Facts
Serving Size 182.7g
Amount Per Serving
Calories
100
Calories from Fat
6
% Daily Value*
Total Fat
0.7g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
479mg
20%
Potassium
196mg
6%
Total Carbohydrates
21.1g
7%
Dietary Fiber
5.5g
22%
Sugars
5.5g
Protein
5.5g
Vitamin A 7% Vitamin C 35%
Calcium 5% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B
  Good points
  • No saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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