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RECIPES


Slow-Cooker Black Bean-Mushroom Chili

From EatingWell Magazine Winter 2004 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Calcium | High Potassium | Heart Healthy

Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.

Makes 10 servings, generous 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 6 1/4-9 1/4 hours

EASE OF PREPARATION: Easy

1 pound dried black beans (2 1/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds or ground cumin
1/2 teaspoon cardamom seeds or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
1 1/4 cups grated Monterey Jack or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain beans, discarding soaking liquid.
2. Meanwhile, combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and 1/4 cup water. Cover and cook, stirring occasionally, until vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix well.
3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.
4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.

Stovetop method: Total: 4 1/2 hours
In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until beans are creamy to bite, about 3 hours.

NUTRITION INFORMATION: Per serving: 310 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrate; 18 g protein; 13 g fiber; 414 mg sodium; 745 mg potassium.

Nutrition bonus: Fiber (53% daily value), Folate (47% dv), Potassium (37% dv), Iron (25% dv).

2 Carbohydrate Servings

TIP: Popular in Mexican cooking, the tomatillo looks like a small green tomato with a papery husk.

Chipotle peppers are smoked jalapenos with a fiery taste, canned in adobo sauce.

Mushroom broth can be found in the natural-foods section of large supermarkets and in natural-foods stores.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.

Slow-Cooker Black Bean-Mushroom Chili - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

I am always interested in slow cooker recipes, and I had high hopes for this one because of the interesting seasonings. However, I've tried it twice now, and was not impressed either time. Will not make it again.

Anonymous, Somerset, NJ

This was disgusting. I didn't realize what was funny about the recipe until I was making it....no tomatoes! I think a chili recipe that relies on tomatoes and black beans instead of meat would be delicious, but this didn't look like chili, it didn't taste like chili and we threw it out.

Angela

Don't listen to these sourpusses... the chili was absolutely delicious. Made it for dinner with friends and everyone was raving. Perhaps if you are expecting a conventional chili (with meat and tomatoes) you could be disappointed, but more open-minded eaters will love it!

Anonymous, NY, NY

Add sour cream, some grated cheese and a shake of salt and this recipe is delicious. This isn't your normal tomato based chili. It is more of a thick and hearty bean soup.

Brett, Baltimore, MD

I found this recipe very satisfying. The mushrooms gave it a beefy tasty. It is a requested favorite with my friends.

Janis, Baltimore, MD

I found this recipe and thought it would be a good alternative to ordinary chili. This recipe exceeded my expectations. I thought it would be pretty good but it was great. We ate it over rice with shredded cheese and sour cream and it was delicious!!!

Kelli, Brunswick, GA

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