Black Bean Chili
A hearty, flavorful chili made with dried black beans, tomatoes, and classic spices. It's a perfect one-pot meal for a weeknight dinner and great for meal prep.
For 4 servings
Prepare the beans and vegetables.
Ensure the black beans have been soaked overnight, then drain and rinse them well. Finely chop the onion, mince the garlic, and chop the tomatoes.
TIPSoaking the beans not only speeds up cooking but also makes them easier to digest.Sauté the aromatics.
- Heat the vegetable oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook until softened and translucent, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
Bloom the spices.
Add the chili powder, ground cumin, and dried oregano to the pot. Stir constantly for about 30 seconds until the spices are fragrant. This step deepens their flavor.
TIPBe careful not to burn the spices; keep the heat at medium and stir continuously.Simmer the chili.
- Add the chopped tomatoes, soaked beans, water, and the bouillon cube to the pot.
- Stir everything together and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer.
Cook until beans are tender.
Continue to simmer the chili for about 60 minutes, or until the black beans are completely tender. Stir occasionally to prevent sticking.
Thicken and season the chili.
For a thicker consistency, you can mash some of the beans against the side of the pot with a spoon or use an immersion blender for a few pulses. Stir in the salt and black pepper. Taste and adjust seasoning if needed.
Serve the chili hot.
Ladle the black bean chili into bowls. It pairs wonderfully with rice and your favorite toppings like cheese, sour cream, or fresh cilantro.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker chili, uncover the pot for the last 15 minutes of simmering to allow some liquid to evaporate.
- 2If you're short on time, you can use a pressure cooker to cook the beans much faster, typically in about 20-25 minutes.
- 3The flavor of the chili deepens overnight, making it an excellent dish for meal prepping.
- 4A small squeeze of lime juice at the end can brighten up all the flavors.
Adapt it for your goals.
Quick
To save time, replace the dried beans with two 15-ounce cans of black beans, rinsed and drained. Reduce the water to 2 cups and simmer time to 20-25 minutes.
healthyHealthy
Add a cup of diced carrots or bell peppers along with the onions for extra vegetables and nutrients.
high proteinHigh protein
Stir in 1/2 cup of cooked quinoa during the last 10 minutes of simmering to boost the protein and fiber content.
veganVegan
This recipe is already vegan. Ensure your bouillon cube is certified vegan.
Why this is on our healthy list.
Rich in Plant-Based Protein
Black beans are an excellent source of protein, which is essential for muscle repair and building, making this a satisfying and nourishing meal.
High in Dietary Fiber
The fiber from black beans supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Packed with Antioxidants
Tomatoes and spices like cumin and chili powder contain antioxidants that help protect your body from cellular damage.
Supports Heart Health
This chili is low in saturated fat and cholesterol. The fiber and potassium from the beans can help manage blood pressure and support overall cardiovascular health.
Frequently asked questions
Yes, black bean chili is very healthy. It's packed with plant-based protein, dietary fiber, and essential minerals like iron and magnesium. Using dried beans and low-sodium bouillon helps control the sodium content.