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 (125 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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2 Comments on “A low glycemic index recipe – Black Bean and Vegetable Chili”

  1. Ralf Winter
    May 11, 2020 at 1:37 pm #

    We have made this simple but hearty recipe since we first printed from the Heart and Stroke Foundation of Canada way back in 2006. Noticed one small type 1/2 cup of cheese = 118ml. Happy cooking….

    • May 11, 2020 at 2:33 pm #

      Thanks, Ralf! Yes, it was supposed to read 50 grams or 125 mL! I appreciate your catching the error. And yes, it was my recipe way back then as I was a contributor to and a spokesperson for the Heart and Stroke Foundation of Canada back then. Happy cooking to you too!

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