Black Beans are high in protein and fibre and low in fat. When prepared in a slow cooker, black beans make a healthy, no fuss dinner.
Vegetarian Black Bean Chili
Preparation Time: 15 minutes
Cooking Time: 5-8 hours in a slow cooker
Makes: 4-6 servings
Ingredients 2 cups black turtle beans
1 can diced tomatoes
1 packet reduced salt taco seasoning
1 large brown onion
2 cloves garlic
Sour cream, cheese, avocado and fresh coriander to garnish (optional)
Simple, easy ingredients
Method This recipe is based on using a slow cooker. Adjust cooking time if preparing on the stovetop.
A slow cooker is a busy cooks best friend
Soak and rinse the beans. Carefully pick out any foreign material. Leave the beans soaking while you pepare the other ingredients.
Black beans are delicious and high in protein
Prepare the vegetables. Dice the onion and garlic. Grate the carrot and zuchinni. Other vegetables can be added or substituted. Suggested addtions include chopped spinach, corn kernels, capsicum or celery.
Strain the beans and add them to the slow cooker. Discard the soaking water. Add the vegetables, canned tomatoes and packet of seasoning to the slow cooker. Add enough water until beans are just covered.
Set the slow cooker to high. Check the water level after about 30 minutes. Add more water if necessary so that beans are just covered. Turn the setting to low and the beans can cook all day which is ideal if you are preparing in the morning before work. If you want to speed up the cooking process, leave the heat setting on high but be sure to periodically check the water level.
Beans are fully cooked once they are soft but still retain their shape. To serve add a dollop of light sour cream and fresh coriander. Additional toppings include avocado and cheese. Beans can also be served over rice.
Delicious and simple Black Bean Chili
Adjust the seasoning to taste. When cooking for kids it is best to use as little salt as possible and season individual bowls with salt or hot sauce.