On days the place you need to skip the meat, these spicy black beans with tomatoes and corn could be a nice supply of vegetarian protein.
Beans are an unimaginable energy meals, excessive in fiber, protein, potassium, and vitamin B6.
There are so many nice methods to take pleasure in them and on days the place you need to skip the meat, these spicy black beans could be a nice supply of vegetarian protein.
Not solely are beans extremely nutritious, they’re additionally reasonably priced and very simple to retailer whether or not you purchase them canned or dry.
This recipe requires each canned beans and tomatoes in addition to frozen corn. That doesn’t imply you could’t purchase dried bean, recent tomatoes, and corn and put together them your self, however utilizing canned and frozen elements will prevent a variety of preparation time.
It’s a common false impression that canned or frozen meals isn’t good for you. As lengthy as you select a model that comprises solely the ingredient you’re on the lookout for and no added sugar or sodium, the canned and frozen varieties may be simply as wholesome. And to not point out timesavers.
To me, this spicy black beans with tomatoes and corn dish is sort of a heat hug. It’s a really hearty dish and it combines the new spices of the peppers with the chunk and texture of the beans and corn.
I sometimes take pleasure in one serving as my major meal however you’ll be able to simply serve the beans as a facet dish to meat or poultry.
How to make spicy black beans with tomatoes and corn
Step 1: Split chili pepper lengthwise and take away seeds/ribs. Mince pepper.
Step 2: Heat olive oil in a medium saucepan (2 1/2 quart). Add chili pepper and garlic. Sauté for a couple of minutes till each start to melt.
Step three: Add black beans and tomatoes. Cook for a couple of minutes and then add corn, chili powder, and cumin. Cook over medium warmth for 15-20 minutes.
Step four: Remove from warmth and add cilantro simply earlier than serving.
Beefing issues up
This is a good vegan recipe however for those who’re within the temper for a extra conventional chili dish, you’ll be able to simply add your favourite poultry or beef to the dish.
To add meat, full steps 1 and 2 of the recipe directions. Then eliminated the sautéed peppers and garlic from the pan and put aside. Add the meat to the pan and cook dinner till it’s completed. When the meat is cooked, add again the sautéed peppers and garlic and end with step three of the recipe directions.
If you’re on the lookout for a little bit of a meatier style with out really including meat, you’ll be able to add 1 teaspoon bouillion to the dish. Just remember that including bouillion will enhance the sodium content material.
A couple of preparation ideas
When you put together the chili pepper, use gloves and don’t contact your eyes (or every other physique half) earlier than washing your fingers.
If you’re watching your sodium consumption, it’s vital that you simply select canned veggies with out added sodium. Those will often be labeled “reduced sodium”.
If you’ll be able to’t get diminished sodium beans, rinsing them may also help scale back sodium content material considerably.
Make a batch and retailer it!
The spicy black beans can simply be saved for later use so why not cook dinner for a number of days at a time?
To retailer the dish, enable it to chill to room temperature first. Once cooled, switch to an hermetic container and refrigerate for as much as 5 days.
You may also freeze the dish after it has cooled to room temperature. Freeze in luggage or a container and defrost earlier than use.
Other wholesome bean recipes to attempt
If you favored this recipe, listed below are some hearty bean recipes you may take pleasure in:
When you’ve tried this spicy black beans with tomatoes and corn recipe, please don’t neglect to let me understand how you favored it and fee the recipe within the feedback under!
Recipe Card
Spicy Black Beans with Tomatoes and Corn
On days the place you need to skip the meat, these spicy black beans with tomatoes and corn could be a nice supply of vegetarian protein.
Servings:four
Instructions
-
Split chili pepper lengthwise andremove seeds/ribs. Mince pepper.
-
Heat olive oil in a medium saucepan (2 1/2 quart). Add chili pepper and garlic. Sauté for a couple of minutes till each start to melt.
-
Add black beans and tomatoes. Cook for a couple of minutes and then add corn, chili powder, and cumin. Cook over medium warmth for 15-20 minutes. Remove from warmth and add cilantro simply earlier than serving.
Recipe Notes
If you’re watching your sodium consumption, it’s vital that you simply select canned veggies with out added sodium. Those will often be labeled “reduced sodium”. If you’ll be able to’t get diminished sodium beans, rinsing them may also help scale back the sodium content material considerably.
To retailer the dish, enable it to chill to room temperature first. Once cooled, switch to an hermetic container and refrigerate for as much as 5 days.
You may also freeze the dish after it has cooled to room temperature. Freeze in luggage or a container and defrost earlier than use.
Nutrition Info Per Serving
Nutrition Facts
Spicy Black Beans with Tomatoes and Corn
Amount Per Serving
Calories 157
Calories from Fat 21
% Daily Value*
Fat 2.3gfour%
Saturated Fat zero.2g1%
Trans Fat 0g
Polyunsaturated Fat zero.2g
Monounsaturated Fat zero.8g
Cholesterol 0mgzero%
Sodium 339.3mg15%
Potassium 372.2mg11%
Carbohydrates 27g9%
Fiber 7.6g32%
Sugar four.9g5%
Protein 8g16%
Net carbs 19.4g
* Percent Daily Values are primarily based on a 2000 calorie eating regimen.
