Friday, April 20, 2012

Quick Black Bean Chili

I turned to this very quick and easy chili for dinner tonight for Vegan Thursday and it was delicious. I started by caramelizing some onions in a wok and once browned I added some minced garlic and allowed it to cook briefly. A can of black beans went in next with some canned fire-roasted tomatoes and the seasonings. I simmered it for 7 or 8 minutes and dinner was ready.

I also made a mango salsa to garnish the chili with and it was a beautiful burst of color and flavor to the chili. This was so easy and delicious it can be made for any day of the week.

My menu for the day:
Breakfast-Toast with peanut butter and banana
Lunch-Lentil Mediterranean Salad with homemade pita bread



Dinner-Quick Black Bean Chili with Mango Salsa



Quick Black Bean Chili (Serves 2)

1 yellow onion, diced
water
2 cloves garlic, minced
16 ounces cooked rinsed black beans
8 ounces crushed fire-roasted tomatoes
1/4 cup chili powder
2 teaspoons ground cumin
1 teaspoon oregano (Mexican preferably) I used plain oregano since that is what I had
2-3 tablespoons chopped fresh cilantro leaves, chopped
Squeeze of fresh lime juice
Mango Salsa, optional (recipe follows)

Over medium-high heat, saute the onion until most of the pieces are significantly browned. Add a thin layer of water and quickly stir the onion. Let the onion sit and the water evaporate. Repeat this process two to four more times (the more you do it, the deeper the flavor of the onion grows). Reduce the heat to medium. Add the garlic and saute for 1 minute. Add the black beans, fire-roasted tomatoes, chili powder, cumin, and oregano, mixing everything together. Simmer for at least 5 minutes. This recipe works best in a wok.

Mango Salsa Makes about 1 cup (4 servings)

1/2 large mango or 2 1/2 ounces frozen mango , thawed and chopped
1 small tomato, chopped (seeds removed if desired)
1/2 tablespoon finely chopped jalapeno pepper
1 1/2 tablespoons fresh lime juice, or to taste
1 1/2 tablespoons finely chopped fresh cilantro
1/8 teaspoon salt, or to taste

Peel and dice mango and place it in a bowl. Add remaining ingredients and stir to combine. Let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover Mango Salsa will stay fresh for up to one day.


Both recipes slightly adapted from 21 Day Vegan Kickstart

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