Slow-Cooker Black Bean-Mushroom Chili

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. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)
Yield: 10 servings, generous 1 cup each
Active Time: 25 minutes
Total Time: 6 1/4-9 1/4 hours

Ingredients

  1. 1 pound dried black beans, (2 1/2 cups), rinsed
  2. 1 tablespoon extra-virgin olive oil
  3. 1/4 cup mustard seeds
  4. 2 tablespoons chili powder
  5. 1 1/2 teaspoons cumin seeds, or ground cumin
  6. 1/2 teaspoon cardamom seeds, or ground cardamom
  7. 2 medium onions, coarsely chopped
  8. 1 pound mushrooms, sliced
  9. 8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
  10. 1/4 cup water
  11. 5 1/2 cups mushroom broth, or vegetable broth
  12. 1 6-ounce can tomato paste
  13. 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
  14. 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
  15. 1/2 cup reduced-fat sour cream
  16. 1/2 cup chopped fresh cilantro
  17. 2 limes, cut into wedges

Preparation

  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 the beans, discarding soaking liquid.
  2. 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.
  3. 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.
  4. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. 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.

Tips & Notes

Nutrition

Nutrition Per Serving: 306 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber; 415 mg sodium; 735 mg potassium.

Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat