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Three Ingredient Black Bean Chili

High protein, low fat, excellent source of fiber

  1. Mash 1 cup of the rinsed and drained black beans (this can be done with a fork, or pulse in a food processor; aim for a coarse mash, not puree).
  2. Place the mashed beans, remaining beans, tomatoes and chilies and their juices, and chili powder in a large saucepan set over medium-high heat.
  3. Bring to a boil; boil stirring occasionally, for 3 minutes.
  4. Reduce heat to low and simmer, uncovered, for at least 20 minutes, stirring a few times. If the chili becomes too thick, add some water.
  5. At this point you can stir in a few handfuls of chopped greens like spinach or kale if desired.
  6. Serve plain, or add your favorite toppings such as chopped cilantro, lime juice, diced avocado for healthy fats, non-dairy plain yogurt or low-fat sour cream, shredded cheese, toasted pepitas.
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Prep time
5 minutes
Cook time
23 minutes
Calories
247 Kcal
Serves
4

Ingredients

  • 2 15-ounce cans blacks beans, rinsed and drained (can sub other beans like kidney or pinto)
  • 2 10-ounce cans tomatoes with green chilies, Undrained
  • 2 tablespoons chili powder

Nutrition

  • Total fat: 1g
  • Saturated fat: <1g
  • Sodium: 532mg
  • Total carbs: 46g
  • Total sugar: 5g
  • Fiber: 18g
  • Protein: 14g

Instructions

  1. Mash 1 cup of the rinsed and drained black beans (this can be done with a fork, or pulse in a food processor; aim for a coarse mash, not puree).
  2. Place the mashed beans, remaining beans, tomatoes and chilies and their juices, and chili powder in a large saucepan set over medium-high heat.
  3. Bring to a boil; boil stirring occasionally, for 3 minutes.
  4. Reduce heat to low and simmer, uncovered, for at least 20 minutes, stirring a few times. If the chili becomes too thick, add some water.
  5. At this point you can stir in a few handfuls of chopped greens like spinach or kale if desired.
  6. Serve plain, or add your favorite toppings such as chopped cilantro, lime juice, diced avocado for healthy fats, non-dairy plain yogurt or low-fat sour cream, shredded cheese, toasted pepitas.
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