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

Ingredients

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

Directions

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

Nutritional Analysis

Nutrition Grade 95% confidence

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