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LUNCH RECIPES

Black Bean with Corn and Chili

Please don't let the rather lengthy ingredient list deter you from trying this delicious chilli stew. Simple steamed grains or warm tortillas on the side are all you need to complete this meal because it simply only a few simple steps and is so packed with vegetables, beans, and greens.

Serving size: make 6 cups

Prep time: 30 mins

Cook time: 8 - 10 hours



Ingredients:


2 cans black beans

1 cup fresh or frozen corn kernels

5 medium tomatoes

1 green bell pepper

3 large celery stalks

1/2 bunch kale

1/4 cup finely chopped fresh cilantro

2 red bell peppers

1/2 medium red onion

4 small garlic cloves

4 tsp dried Mexican oregano

2 tsp ground cumin

2 tbsp fresh lemon juice (from 1 lemon)

2 tsp smoked paprika

1/4 tsp chili powder

Sea salt


Direction:


1- In a large stew pot or Dutch oven, place the tomatoes, red bell peppers, onion, garlic, oregano, and cumin, and cook over medium heat, stirring occasionally, for 20 minutes (the juices from the onion and tomatoes will be enough to keep the sauce from burning).


2- Remove the heat and let the food to cool for 10 to 15 minutes. Blend the sauce in small batches in a blender or with a hand blender until it's smooth. Return to the pot. Discard the heat and let the food to cool for 10 to 15 minutes. Blend the sauce in small batches in a blender or with a hand blender until it's smooth. Go back to the pot.


3- Add the black beans, celery, green bell pepper, corn, kale, cilantro, lemon juice, paprika, chili powder, salt to taste, and 2 cups water to the pot. Bring to a boil over high heat. Reduce the heat to low and simmer until the greens are tender and the chili thickens, 10 to 15 minutes.


4- Serve hot over steamed grains or with warm tortillas.









Look for the FIBRE!


We only eat 10-18grams/day of fibre in a western diet.


Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Daily Fibre Intake
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