Welcome back to Kitchen Sanctuary March 4, 2015
Today I will be making a Vegetarian Chili. Black beans are high in protein and fiber. Unlike animal products, black beans contain only trace amounts of saturated fat and no cholesterol. Eating black beans can boost your iron intake because these legumes contain 3.6 milligrams of iron per cup. Maintaining healthy iron levels is essential for preventing iron-deficiency anemia. Black beans are also a good source of calcium, with 46 milligrams per cup, and of potassium, with 611 milligrams per cup. Calcium is essential for building and maintaining bones, and potassium helps regulate your blood pressure and heart rate. Other micronutrients in black beans include magnesium, folate, zinc and phosphorus. The level of antioxidants in black beans is about the same as the levels found in apples, grapes and cranberries. Antioxidants neutralize cell-damaging free radicals and may help lower the risk of heart disease, cancer, and other diseases.
4 tbsp vegetable oil
1 onion, cut into small dice
1 red peper, cut into small dice
1 green peper, cut ino small dice
1 jalapeno seeded, and minced
4 cloves garlic, minced
2 tbsp shili powder
2 tsp ground cumin
2 tsp dried oregano
3 oz tomato paste
1 can (28oz) diced tomatoes
3 cans (15.5 oz each) beans chickpeas, black or kidney with about half the liquid drained
Place oil in a pot over medium heat. Add onion, red and green pepers, jalapeno, garlic and a pinch of salt. Cook, covered about 10 minutes, stirring occasionally.
Add chili powder, cumin, oregano and tomato paste. Mix well.
Add tomatoes and 6 oz water. Simmer about 20 minutes, until thick.
Add beans and simmer 5 to 7 minutes.