SLOW COOKED BLACK BEAN AND MUSHROOM CHILI

Slow-Cooker Black Bean-Mushroom Chili

Ingredients

  • 2 cans black beans, drained and rinsed well
  • 2 medium onions, coarsely chopped
  • 1 can sliced mushrooms, not drained
  • 8 ounces tomatillos, husked, rinsed and coarsely chopped
  • 1/4 cup mustard seeds
  • 2 tablespoons chili powder
  • 1 1/2 teaspoons cumin seeds, or ground cumin
  • 2 cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (I used Chili Pepper paste by Gourmet Gardens)
  • 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup chopped fresh cilantro or parsley
  • 2 limes, cut into wedges

Preparation

  1. Place beans, onions, mushrooms and tomatillos in slow cooker.  add spices and broth.  Stir in tomato paste and pepper sauce.
  2. Turn heat to LOW. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  3. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.

 

Nutrition

Per serving: 306 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber

Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat

Adapted from http://www.eatingwell.com/recipes/slow_cooker_black_bean_mushroom_chili.html

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