Recipes

Black Bean and Corn Chili

Course/Meal: 
Main Ingredient: 
Prep Time: 
5 minutes
Cooking Time: 
20 minutes
Makes: 
6 cups (1.5L)
Serving Size: 
1 cup (250mL) servings

Fast meatless weeknight meal for you-On it’s own or served up wrapped in a tortilla this will warm your belly this winter season.

Ingredients: 
  • 2 tsp (10 mL) vegetable oil
  • 4 green onions, sliced
  • 2 cloves garlic, minced
  • 1 tbsp (15 mL) chili powder
  • 1 tsp (5 mL) each ground cumin and dried oregano
  • 1 can (28 oz/796 mL) diced tomatoes
  • 3/4 cup (175 mL) sodium reduced vegetable broth
  • 1 can (19 oz/540 mL) black beans, drained and rinsed
  • 2 cups (500 mL) frozen corn
  • 1 small jalapeno pepper, seeded and minced
  • 2 tbsp (25 mL) chopped fresh coriander
Directions: 

In saucepan, heat oil over medium heat and cook green onions, garlic, chili powder, cumin and oregano for 2 minutes or until softened and fragrant. Add tomatoes and broth; bring to a boil. Stir in beans, corn, jalapeno and coriander; bring to a simmer, cover slightly and cook for about 20 minutes or until thickened.

Tip: Store the chili in small serving containers so they are easy to pack for lunches the next day.

Nutrition Facts per serving:

Calories: 
159
Fat: 
3 g
Cholesterol: 
30 g
Sodium: 
451 mg
Potassium: 
652 mg
Fibre: 
7 g
Protein: 
7 g
Information for:

Recipe of the Week

Roasted Vegetable Buns with Spicy Spread

Tips of the Week

Include plain frozen and canned fruit and veggies with reduced sodium and sugar in your winter diet.

Question of the Week

Are frozen and canned fruit and veggies a good alternative to fresh produce?