Makes 10 servings, generous 1 cup each.
Ingredients :
1 pound dried black beans (2 1/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
2 tablespoons 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, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
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
Method :
1. 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 beans, discarding soaking liquid.
2. Meanwhile, 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 1/4 cup water. Cover and cook, stirring occasionally, until 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 (with sauce); mix well.
3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.
4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.
Per Serving:
310 Calories(29% fat);
10 g Fat (4 g sat, 2 g mono);
20 mg Cholesterol;
40 g Carbohydrate;
18 g Protein;
13 g Fiber;
414 mg Sodium.
Nutrition Bonus:
53% DV Fiber,
187 mcg Folate (47% DV),
743 mg Potassium (37% DV),
4 mg Iron (25% DV).
To Make Ahead:
The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.
Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.
Source : The Essential EatingWell Cookbook ed. by Patsy Jamieson, 2004
Formatted by : Chupa Babi
Ingredients :
1 pound dried black beans (2 1/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
2 tablespoons 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, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
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
Method :
1. 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 beans, discarding soaking liquid.
2. Meanwhile, 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 1/4 cup water. Cover and cook, stirring occasionally, until 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 (with sauce); mix well.
3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.
4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.
Per Serving:
310 Calories(29% fat);
10 g Fat (4 g sat, 2 g mono);
20 mg Cholesterol;
40 g Carbohydrate;
18 g Protein;
13 g Fiber;
414 mg Sodium.
Nutrition Bonus:
53% DV Fiber,
187 mcg Folate (47% DV),
743 mg Potassium (37% DV),
4 mg Iron (25% DV).
To Make Ahead:
The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.
Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.
Source : The Essential EatingWell Cookbook ed. by Patsy Jamieson, 2004
Formatted by : Chupa Babi
