Chipotle Black Bean Chili

The chipotle chili in adobo sauce is something you don’t want to miss out on. It adds a smokey flavor and the smell while it’s cooking is one of those things you want to permeate the house. It’s something I keep in mind for busy days or weeks. Freezer and slow-cooker options are below as well as some of the health benefits.

 

Black Beans

• High in Fiber
• Good Source of Magnesium
• Good Source of Iron
• High in Flavonoids – which has antioxidant abilities
• Helps Lower Cholesterol
• Aids Digestion
• Controls Blood Sugar

My Favorite Bean:

Like other beans, black beans have a sugar that our body has a hard time breaking down. Hence the bloating and musical notes which are the unpleasant side effects beans are known for. However, black beans have less of this sugar than other beans. It shouldn’t put you in as much discomfort (or embarrassment) as other beans will. It’s a win win for everyone at the table.

Quinoa

• High in Fiber
• Low in Fat
• High in Minerals
• Complete Plant Based Protein

Although you do not need to consume complete proteins to get the amount of protein you need throughout the day, it is good to know the sources of them. Being plant-based and soy-free, quinoa is something I regularly have in my kitchen.

Lean Ground Meat Option

You can add a lean meat like ground turkey or a lean ground beef if you feel that you need it. By using lean meats it has less unhealthy fats, less cholesterol and overall better for your heart health when compared to average ground meats. Whatever option you decide, just make sure it’s lean. The only advantage that ground turkey has is that it does have a fat-free version you can find and beef does not.

However, my family members eat this without meat and is completely full and satisfied. This would be a great “Meatless Monday” meal if you are just starting to dive into vegetarian meals and plant proteins. It won’t disappoint.

Meal Prep & Slow Cooker Options

• Meal Prep | Freeze all uncooked ingredients before putting it in the slow cooker for 6-8 hours.
• Slow Cooker | Set on low for 6-8 hours. Add an extra cup of water or broth.
• For families of 2-4 people, this will make more than one dinner. You can freeze 1/2 of it or when prepping, make 2 separate meals. 1 to have one week and another for the next week.

• Servings: 10 Servings, 1 1/2 cup per serving
• Print

Ingredients

• 1 cup uncooked black quinoa, rinsed OR 2 lbs. ground turkey, uncooked
• 2 cups vegetable broth, if using quinoa
• 1 tbsp oil
• 1 medium onion, chopped
• 4 cloves garlic, chopped
• 1 tbsp chili powder
• 1 tbsp ground cumin
• 1 (28 oz) can crushed tomatoes with juice
• 2 (19 oz) cans black beans, rinsed and drained
• 1/2 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 large chipotle chili in adobo sauce, minced
• 1 tsp dried oregano
• 1 cup frozen corn
• salt and pepper, if desired
• cilantro & limes for serving

Directions

1. Bring vegetable broth to boil and add quinoa. Reduce to simmer, cover and cook for about 15-20 minutes. Once cooked, turn off heat and set aside. If using turkey, cook the turkey and crumble it. Once it’s cooked, turn off heat and set aside.
2. Heat the oil in a large pot over medium-high heat. Add onion and cook until translucent. Add in the garlic, chili powder, and cumin. Cook until fragrant, about 1 minute. Add the tomatoes with juice, drained black beans, green and red bell pepper, zucchini, chipotle chili, and oregano. Season with salt and pepper. Bring to simmer and cover for 20 minutes.
3. Stir in the quinoa and corn and cook for about 5 minutes more.
4. You can let it simmer on low for a few hours. Adding water or broth if needed. Or you can serve with cilantro and limes.

Crock Pot Directions Add all ingredients to the crock pot, stir and set on low for 6-8 hours. If you can, you might want to stir the chili about 1/2 way and add vegetable broth if needed. I usually will add an extra cup of broth or water to the recipe when it’s going to be in the crock pot, especially for 8 hours.

Nutritional Information

Chipotle Black Bean Chili with Quinoa: 

205 calories | 3.4 g total fat | 1 g saturated fat | 2.0 g polyunsaturated fat | 3.6 g monounsaturated fat | 0 mg cholesterol | 363 mg sodium | 35 g carbohydrates | 8.4 g fiber | 3.2 g sugar | 8.6 g protein

Macro Sources

68% Carbohydrates | 15% Fat | 17% Protein

Dietary Servings per Portion

• 0.8 Grain
• 0.3 Meat Alternative
• 2.5 Vegetables

 

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