A healthy diet demands convenience today. We’re all over-scheduled and stressed and the thought of cooking a healthy dinner after a hard day of work or shuttling kids to school and activities can be a non-starter.
A healthy diet is a diet that you can stick to in the long run. Use modern tools like slow-cookers and InstaPot and your dinner will be almost ready when you come home. This requires some planning, so to keep to a healthy diet, allocate some time to plan your week. For most of us that time is only available on the weekend.
If you plan for a healthy diet you will have one. If you don’t plan, you’ll end up with an unhealthy diet and probably gain weight.
Amp up your healthy diet with this nutritious chili recipe.
Slow-Cooker Black Bean-Mushroom Chili
Black beans, earthy mushrooms, and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili.
INGREDIENTS (makes 10 servings)
- 1 pound dried black beans (2 1/2 cups), 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, sliced
- 8 ounces tomatillos, husked, rinsed and coarsely chopped
- 1/4 cup water
- 5 1/2 cups mushroom broth, or vegetable broth
- 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 fresh cilantro, chopped
- 2 limes, cut into wedges
- 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 the beans, discarding soaking liquid.
- 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 water.
- Cover and cook, stirring occasionally, until the 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; mix well.
- Place the beans in a 5- to 6-quart slow cooker.
- Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
- Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.
Stovetop Variation: Increase broth to 81/2 cups. Add the beans to the Dutch oven. Cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
NUTRITIONAL INFORMATION (per serving of one cup)
Fat 10 g
Carbs 40 g
Fiber 13 g
Protein 18 g
Click here to read full recipe for a healthy diet.