Bean and Mushroom Chili
If you are looking for a high-protein meal this is it. The combination of the black beans and cannellini beans with the mushrooms is delightful. The mustard seeds really add a unique flavour to this dish. Feel free to adjust the amount of mustard to suit your taste. I like additional cilantro as a garnish. You can also add a dollop of guacamole on top.
- 8
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1-2 tablespoons mustard seeds
- 1 tablespoon chile powder
- 1 1/2 teaspoons cumin seeds or ground cumin
- 1/2 teaspoon ground cardamom
- 1 large onion, chopped
- 3 cloves garlic, chopped
- 3/4 pound mushrooms, cleaned and sliced
- 1/2 cup water
- 1 (14 oz) can organic black beans, drained
- 1 (14 oz) can cannellini beans (white kidney beans), drained
- 3 cups mushroom or chicken broth
- 1 (6 oz) can tomato paste
- 1/2 cup fresh cilantro
Preparation
Step 1
1. Heat the olive oil in a Dutch oven over medium-high heat. Add the mustard seeds, chile powder, cumin, and cardamom. Stir constantly until the seeds start to pop. Add the onion, garlic, mushrooms, and water. Reduce the heat and cook for 10 minutes, covered. Uncover and continue cooking until the liquid is absorbed and veggies are lightly browned, stirring frequently. Add the beans, mushroom broth, and tomato paste, and stir to blend well. Add the cilantro and cook over low heat until heated through - about 1 hour.
2. This is wonderful served with yogurt and additional cilantro.
Nutritional analysis per serving
323.13 calories, 5.33 g fat (14% calories from fat), 19.4 g protein, 52.72 g carbohydrate, 0 mg cholesterol, 658.96 mg sodium