Slow-Cooker Black Bean-Mushroom Chili
Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.
Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sodium
||6 hr 15 min
- 1 pound dried black beans, (2 1/2 cups), rinsed
- 1 tablespoon extra-virgin olive oil
- 1/4 cup mustard seeds
- 2 tablespoon chili powder
- 1 1/2 teaspoons cumin seeds, or ground cumin
- 1/2 teaspoon cardamom seeds, or ground cardamom
- 2 medium onions, coarsely chopped
- 1 pound mushrooms, sliced
- 8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
- 1/4 cup water
- 5 1/2 cups mushroom broth, or vegetable broth
- 1 6-ounce ca tomato paste
- 1-2 tablespoon minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
- 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
- 1/2 cup reduced-fat sour cream
- 1/2 cup chopped fresh cilantro
- 2 limes, cut into wedges
Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.
Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.
Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.
Total: 4 1/2 hours
In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
- Serving: Per serving
- Calories: 306
- Carbohydrates: 40g
- Fat: 10g
- Protein: 18g
- Dietary Fiber: 13g
- Saturated Fat: 4g
- Monounsaturated Fat: 2g
- Cholesterol: 20mg
- Potassium: 735mg
- Sodium: 415mg
- Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat
- Carbohydrate Servings: 2
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