Meals

Quick and Easy Gluten-Free, Dairy-Free Black Bean Corn Chili

SERVES 4

This easy and versatile recipe can be adjusted any way you like. To vary the flavor, add chopped green peppers, red peppers or chilies as you sauté the onions and garlic. Then top with chopped onion and grated dairy-free cheese. For a crowd, double or triple quantities. This chili keeps in the refrigerator for two days.

Olive oil, to sauté onion and garlic
1 small onion, chopped (about ½ cup)
2 cloves garlic, peeled, chopped
1 (14-16 ounce) can whole or crushed tomatoes
1 (14-15 ounce) can black beans, drained and rinsed under cold water
1 (14-15 ounce) can corn kernels, drained, or 1 box frozen corn kernels (not creamed)
2 tablespoons chili powder
Red pepper flakes, to taste, optional
Salt and pepper, to taste, optional

1. In a medium saucepan, heat oil. Add onion and garlic and sauté until soft. 

2. Add tomatoes, beans, corn and chili powder. Simmer for 10 to 15 minutes. If desired, add red pepper flakes and salt and pepper, to taste. 

Each cup contains 251 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 828mg sodium, 48g carbohydrate, 12g fiber, 11g protein.

TIP To rinse beans, empty can contents into a wire strainer. Hold beans under running water until all the "foam" is washed away.

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