A low glycemic index recipe – Black Bean and Vegetable Chili

iStock photo

iStock photo

Choosing smart carbs, those with a low glycemic index, offers a host of health perks.  The carbohydrates in legumes  are not only slowly absorbed but along with  the fibre contained, allow you to feel fuller for much longer than quickly digested carbs.

Dried beans and peas also provide a potent blood cholesterol-lowering wallop.

This speedy chili  is perfect for a meatless Monday or for anytime you need to prepare dinner using items you likely have on hand in your fridge or pantry.

Black Bean and Vegetable Chili

Serves 4

2 tsp (10 mL) extra virgin olive oil
3/4 cup (175 mL) onion, chopped
2  garlic cloves, finely chopped
1 -2 tsp  ( 5–10 mL) seeded and  finely chopped fresh jalapeño pepper
1 red pepper, diced
2 cups (500 mL) sliced mushrooms
1 medium zucchini, diced
1  28-oz /796-mL can whole tomatoes, coarsely chopped, with juice (preferably no-added-salt variety)
1 tbsp  (15 mL)   chili powder
1 tsp (5 mL) ground cumin
1  tsp (5 mL) dried oregano
1 can 19-oz/ 540-mL black beans, drained and rinsed
Salt, to taste
1/4 cup (50 mL) chopped  cilantro
1/2 cup (50 mL) grated light cheddar, optional

Heat oil in heavy large pot over medium-high heat. Add onion and garlic; sauté 6 to 8 minutes, or until soft. Add jalapeño,  red  pepper, zucchini and mushrooms and continue to sauté another 5 minutes. Add tomatoes, chili powder, cumin, oregano and black beans.  Bring to a boil; reduce heat to medium-low and allow to simmer, covered, stirring occasionally  for at least  30 minutes to allow the flavours to blend.

Remove cover for last 10 minutes of cooking time. Season to taste with salt. Serve garnished with chopped cilantro and  light cheddar, if using.

Nutritional information per serving
•    Calories:  270
•    Protein: 18 grams
•    Fat: 6 grams
•    Saturated Fat:   1 gram
•    Carbohydrate: 40 grams
•    Dietary Fibre: 13 grams
•    Sodium: 280 milligrams

© Rosie Schwartz

Do you eat legumes regularly. If so, what are your favourite ways to prepare them? If not, why not? Please share in the comment section below.

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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