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Slow Cooker Black Bean & Mushroom Chili
Courtesy, Eating Well
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
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.
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.
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. 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.
Stovetop method: Total: 4 1/2 hours
In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until beans are creamy to bite, about 3 hours.
Per serving: 310 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrate; 18 g protein; 13 g fiber; 414 mg sodium; 745 mg potassium.
Nutrition bonus: Fiber (53% daily value), Folate (47% dv), Potassium (37% dv), Iron (25% dv).
2 Carbohydrate Servings
TIP: Popular in Mexican cooking, the tomatillo looks like a small green tomato with a papery husk.
Chipotle peppers are smoked jalapenos with a fiery taste, canned in adobo sauce. Mushroom broth can be found in the natural-foods section of large supermarkets and in natural-foods stores.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.
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Cancer Prevention, Too?
White button mushrooms may also have cancer-fighting powers. In animal studies, powdered white mushrooms ramped up production of natural killer cells that help protect against tumors. One more idea: add them to omlettes, salads and lasagna.
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