Black Bean Beef Chili

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-30 Minute Average 6 servings

Ingredients

Amount Ingredient
1 tablespoon Olive Oil
2 cups Extra Lean Ground Beef
, Onions, chopped
, , about Bell Pepper (color of choice), chopped
1 7/8 cups Black Beans, Canned, Low Sodium
3 1/2 cups Crushed Tomatoes, Fire Roasted, canned
1/2 cups Green Chiles, canned, chopped
3 cloves Garlic clove, minced
1/8 cups Chili Powder
2/3 teaspoons Sea Salt, Fine
2/3 teaspoons, ground Pepper
1/2 cups Water

Steps

1 Heat the olive oil in a large pot over medium heat.
2 Add the ground beef, onion, bell pepper and cook, stirring occasionally, until the ground beef is browned, about 8 to 10 minutes.
3 Add in the minced garlic, chili powder, salt and pepper and continue stirring until fragrant, about 1 minute.
4 Stir in the black beans, crushed tomatoes, chopped green chiles (including liquid from all the cans) and water.
5 Reduce the heat to low and simmer uncovered for 20 more minutes, stirring occasionally until the chili has thickened.
6 Serve with desired toppings.

Choices of Toppings - A sprinkle of Colby-Jack cheese, sour cream, sliced avocado, a few pinches of chopped fresh cilantro or green onions. To keep it dairy-free, don't use cheese or sour cream.

Nutrition

Dairy Fee Gluten Free High Fiber High Protein Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 259.98 kcal 9%
Protein 23.99 g 48%
Total lipid (fat) 6.04 g 9%
Carbohydrate, by difference 31.07 g 10%
Fiber, total dietary 10.07 g 40%
Sugars, total 9.97 g  
Minerals
Calcium, Ca 111.09 mg 11%
Iron, Fe 5.65 mg 31%
Sodium, Na 743.58 mg 31%
Vitamins
Vitamin C, total ascorbic acid 59.8 mg 100%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 98.07 µg  
Vitamin E (alpha-tocopherol) 4.01 mg 19%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 1.81 g  
Fatty acids, total polyunsaturated 0.73 g  
Fatty acids, total trans 0 g  
Cholesterol 43.31 mg 14%
Calories 260
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 8%
Trans Fat 0g  
Cholesterol 43mg 14%
Sodium 744mg 31%
Total Carbohydrate 31g 10%
Dietary Fibers 10g 40%
Sugars 10g  
Protein 24g 48%
Vitamin D 0µg  
Calcium 111mg 11%
Iron 6mg 31%
Potassium 817mg 23%
Nutrient Per Serving RDA%
Proximates
Water 261.98 g 13%
Calories (Energy) 259.98 kcal 9%
Energy 696.63 kJ  
Protein 23.99 g 48%
Total lipid (fat) 6.04 g 9%
Ash 3.65 g  
Carbohydrate, by difference 31.07 g 10%
Fiber, total dietary 10.07 g 40%
Sugars, total 9.97 g  
Sucrose 0.41 g  
Glucose (dextrose) 4.18 g  
Fructose 4.51 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 111.09 mg 11%
Iron, Fe 5.65 mg 31%
Magnesium, Mg 66.35 mg 17%
Phosphorus, P 154.59 mg 22%
Potassium, K 817.09 mg 23%
Sodium, Na 743.58 mg 31%
Zinc, Zn 1.05 mg 7%
Copper, Cu 0.46 mg 23%
Manganese, Mn 0.61 mg  
Selenium, Se 2.8 µg 4%
Fluoride, F 14.52 µg  
Vitamins
Vitamin C, total ascorbic acid 59.8 mg 100%
Thiamin 0.25 mg  
Riboflavin 0.22 mg  
Niacin 2.83 mg  
Pantothenic acid 0.7 mg  
Vitamin B-6 0.45 mg 23%
Folate, total 84.5 µg  
Folic acid 0 µg  
Folate, food 84.5 µg  
Folate, DFE 84.5 µg  
Choline, total 41.56 mg 8%
Betaine 0.16 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 98.07 µg  
Retinol 0 µg  
Carotene, beta 1027.34 µg  
Carotene, alpha 61.22 µg  
Cryptoxanthin, beta 227.05 µg  
Vitamin A, IU 2066.4 IU 41%
Lycopene 7220.48 µg  
Lutein + zeaxanthin 248.2 µg  
Vitamin E (alpha-tocopherol) 4.01 mg 19%
Vitamin E, added 0 mg  
Tocopherol, beta 0.02 mg  
Tocopherol, gamma 0.16 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.1 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.08 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 15.22 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.52 g 8%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.41 g  
17:0 0 g  
18:0 0.07 g  
20:0 0.01 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.81 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.03 g  
17:1 0 g  
18:1 undifferentiated 1.77 g  
18:1 c 0.08 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.73 g  
18:2 undifferentiated 0.64 g  
18:3 undifferentiated 0.09 g  
18:3 n-3 c,c,c (ALA) 0.01 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 43.31 mg 14%
Phytosterols 12.86 mg  
Amino Acids
Tryptophan 0.08 g  
Threonine 0.25 g  
Isoleucine 0.29 g  
Leucine 0.51 g  
Lysine 0.44 g  
Methionine 0.08 g  
Cystine 0.08 g  
Phenylalanine 0.36 g  
Tyrosine 0.16 g  
Valine 0.35 g  
Arginine 0.37 g  
Histidine 0.17 g  
Alanine 0.3 g  
Aspartic acid 1.04 g  
Glutamic acid 1.74 g  
Glycine 0.27 g  
Proline 0.35 g  
Serine 0.37 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg