La Dieta di 2 Settimane


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.

Bowl of spicy black beans with a spoon

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

All the ingredients laid out on a marble surface

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.

Saucepan with olive oil, chili peppers, and garlic

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.

Saucepan with the fully cooked beans, ready to serve

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.

Bowl of spicy black beans with cilantro seen from above

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. 

Small serving bowl of black beans in from of larger bowl of beans

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

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.  

Prep Time:5 minutes

Cook Time:25 minutes

Total Time:30 minutes

Author:Diabetic Foodie

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

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 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.

Course: Main Course, Main Dishes, Vegan, Vegetarian

Cuisine: American

Diet: Low Fat

Keyword: spicy black beans with tomatoes and corn



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