Black Bean and Corn Chili

December 29, 2015

 

This is an incredibly healthful and delicious recipe!

 

Serves: 6

Ingredients:

(Please note: there is a vegetarian option, a red meat option or white meat option)

• 1 and 1/4 pounds organic ground sirloin, turkey or chicken OR if going total vegetarian

one can of red kidney beans, drained and rinsed (instead of meat)

• 2 tablespoons olive oil

• 1 large onion, chopped (reserve two tablespoons for garnish, if desired)

• 3-4 cloves garlic, minced

• 2 tablespoons dried oregano

• 1 15 oz can organic black beans, drained and rinsed

• 1 15 oz. can organic whole kernel corn, drained

• 1 28 oz. can chopped tomatoes

• 1 15 oz. can tomato sauce

• 1/2 teaspoon ground cumin

• 3 tablespoons chili powder

• 1/4 teaspoon salt

• 1-2 tablespoons dark brown sugar (depending on sweet you like it)

• Dash cayenne (to taste)

 

For garnish:

• Reserved chopped onion

• 1/4 cup chopped fresh cilantro (optional)

• Sour cream (full fat or non-dairy option)

• Shredded cheese/vegan cheese

 

To Prepare:

• Heat oil in large, heavy bottom soup-style pan.

• Cook onion and garlic about 5 minutes, making sure not to brown, until onion is clear.

• Add 2 tablespoons oregano (crush with palms to release flavor)

• Stir with onion and garlic and cook another minute.

• Add *meat and break apart into pan, stirring all together *(IF adding meat, if not, add

  can of red beans.)

• Cook approx. 8 minutes, stirring and blending (if using only beans you can cook for

  about 4 minutes.)

• Cook until meat is done then drain off any excess fat that has accumulated.

• Add tomatoes and tomato sauce, stirring all together.

• Add all remaining dry seasonings keeping in mind you can always adjust seasonings

  as you go. (Go light on the cayenne until you’ve given it the taste test.)

• Simmer at low heat another 3-5 minutes.

• Add in black beans and corn, continue to simmer several more minutes, blending all

  together gently.

• Taste and add one tablespoon dark brown sugar at a time if you’d like it a little

  sweeter. Do this by stirring it into chili with a wooden spoon for several minutes, allowing it to           dissolve.

• Continue to simmer and adjust seasonings, adding in more salt, sugar, oregano, cayenne, etc. if          needed. Serve over brown rice or quinoa, garnish with cilantro, onion, sour cream and/or cheese        and serve with a nice green side salad full of fresh veggies.

This recipe and more great dishes are included in the recipe guide that comes with my health coaching services.

 

 

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