Black Bean Chili

This filling black bean chili recipe is loaded with protein and ready in just 45 minutes. We've provided several variations for this recipe to suit your flavor and dietary preferences.

Prep Time:
25 mins
Additional Time:
20 mins
Total Time:
45 mins
8 servings


  • 1 ½ pounds 95% lean ground beef

  • 3 cups coarsely chopped carrots, sliced celery, chopped onions and/or chopped sweet peppers

  • 4 cloves garlic, minced

  • 1 tablespoon canola oil

  • 2 (15 ounce) cans no-salt-added black beans, rinsed and drained

  • 2 (14.5 ounce) cans no-salt-added diced tomatoes, undrained

  • 1 (15 ounce) can tomato sauce

  • 1 cup 50%-less-sodium beef broth

  • 2 tablespoons chili powder

  • 1 teaspoon dried oregano, crushed

  • ½ teaspoon black pepper or crushed red pepper

  • 1 Sliced green onion, chopped onion, snipped fresh parsley, snipped fresh cilantro, chopped tomato and/or plain fat-free Greek yogurt

  • 1 Chili powder or ground cumin


  1. In a 6-quart Dutch oven, cook ground beef, vegetables and garlic in hot oil over medium-high heat until meat is brown and vegetables are tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir beans, the canned tomatoes, the tomato sauce, broth, the 2 tablespoons chili powder, the oregano and black pepper into mixture in Dutch oven.

  2. Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally.

  3. Ladle chili into bowls. If desired, serve with sliced green onion, additional onion, parsley, cilantro, fresh tomato and/or yogurt. If desired, sprinkle with additional chili powder or ground cumin.



Pork Chili: Prepare Black Bean Chili as directed, except substitute 1 1/2 pounds pork shoulder, trimmed and cut into 3/4-inch pieces, for the ground beef. Use one 8-ounce can no-salt-added tomato sauce instead of the 15-ounce can tomato sauce and add 1 cup barbecue sauce (choose a lower-sodium barbecue sauce). Simmer 1 1/2 hours. Nutrition analysis per serving: 319 calories, 7 g total fat (2 g sat. fat), 51 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 9 g fiber, 18 g total sugar, 23 g protein. 75% Vitamin A, 20% Vitamin C, 12% calcium, 22% iron. Exchanges: 2 1/2 lean protein, 2 vegetables, 1 fat, 1 other carbohydrate, 1 starch.

Vegetarian Chili: Prepare Black Bean Chili as directed, except omit the meat and use three 15-ounce cans no-salt-added black, pinto, garbanzo (chickpeas), cannellini (white kidney), and/or red beans in place of the 2 cans black beans. Substitute low-sodium organic vegetable broth (such as Pacific Foods brand) for the beef broth. Add 1 1/2 cups peeled sweet potato chunks with the beans. Nutrition analysis per serving: 209 calories, 2 g total fat (0 g sat. fat), 0 mg cholesterol, 421 mg sodium, 39 g carbohydrate, 12 g fiber, 9 g total sugar, 11 g protein. 147% Vitamin A, 25% Vitamin C, 13% calcium, 20% iron. Exchanges: 2 vegetables, 1 1/2 starch, 1/2 fat, 1/2 lean protein.

White Chili: Prepare Black Bean Chili as directed, except substitute uncooked ground turkey breast for the ground beef; substitute cannellini beans (white kidney beans) for the black beans; and omit the tomatoes, tomato sauce, beef broth, and chili powder. Add 4 cups reduced-sodium chicken broth, 1 cup salsa verde (choose a low-sodium brand), and one 4-ounce can diced green chile peppers, undrained. Substitute ground cumin for the oregano. Nutrition analysis per serving: 222 calories, 4 g total fat (1 g sat. fat), 41 mg cholesterol, 609 mg sodium, 20 g 5 g fiber, 4 g total sugar, 28 g protein. 53% Vitamin A, 12% Vitamin C, 6% calcium, 15% iron. Exchanges: 3 lean protein, 1 starch, 1 vegetable.

Mexican Chili: Prepare Black Bean Chili as directed, except use 1 1/2 cups fresh poblano chile pepper strips and 1/2 cup chopped onion in place of the 3 cups vegetables. Add 1 teaspoon ground cumin and 2 canned chipotle chile peppers in adodo sauce, finely chopped, with the oregano. Stir in 1/3 cup snipped fresh cilantro and 1/4 cup lime juice before serving. Nutrition analysis per serving: 273 calories, 7 g total fat (2 g sat. fat), 53 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 8 g fiber, 8 g total sugar, 27 g protein. 32% Vitamin A, 139% Vitamin C, 10% calcium, 29% iron. Exchanges: 3 lean protein, 2 vegetables, 1 starch, 1/2 fat.

Nutrition Facts (per serving)

267 Calories
6g Fat
27g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 267
% Daily Value *
Total Carbohydrate 27g 10%
Dietary Fiber 9g 31%
Total Sugars 8g
Protein 26g 52%
Total Fat 6g 8%
Saturated Fat 2g 11%
Cholesterol 53mg 18%
Vitamin A 3826IU 77%
Vitamin C 14mg 16%
Folate 23mcg 6%
Sodium 490mg 21%
Calcium 104mg 8%
Iron 5mg 27%
Magnesium 82mg 19%
Potassium 840mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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