Ingredients
Scale
- 1 medium yellow or white onion, chopped
- 1 large red or green bell pepper, seeded and diced
- 3 ribs celery, diced
- 1 tablespoon finely chopped garlic (4 to 5 cloves)
- 1 tablespoon chili powder
- ¼ teaspoon whole cumin seeds
- 3 cans (15-oz. ea.) cooked black beans (or 5¼ cups), rinsed
- 1 26-oz. can or box strained or chopped tomatoes
- 1½ cups water or sodium-free vegetable stock
- 1½ cups cauliflower florets (cut into large chunks)
- 1 medium Yukon gold potato, peeled and chopped
- Garnish options: chopped cilantro, green onion and/or avocado
Instructions
- Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion, bell pepper, and celery, and cook for about 7 to 8 minutes, stirring frequently, adding water as needed to prevent sticking. Add the garlic, chili powder and cumin seeds, and cook while stirring for 1 minute more.
- Add the remaining ingredients: black beans, tomatoes (with liquid), water or vegetable stock, cauliflower and potato. Stir well, and bring to a boil. Reduce heat to medium-low, and cook uncovered for 30 minutes, or until the potatoes and cauliflower are tender, stirring once during.
- Transfer 2 to 3 cups of the chili, including all of the cauliflower pieces, to a blender, and blend for 10 to 20 seconds (it doesn’t have to be completely smooth). Pour this back into the soup pot and stir. Serve as is or garnished with chopped cilantro, green onion, and/or chopped avocado.
Notes
- Fun additions: 4 or 5 sliced mushrooms, chopped greens (kale, chard, collards); to make it spicy, add ½ to 1 teaspoon red pepper flakes.
- If you don’t have any cauliflower on hand, you can add 1 to 2 more Yukon gold potatoes. Using cauliflower gives the chili a bit of a rustic texture.
- Rinsing the beans: I always rinse my beans, but I know others like to use the liquid their canned beans come in. This is fine, but add only 1 cup water instead of 1½ cups to make sure the chili is not overly thin; adjust as needed.
- Chili powder: If you like a hot-n-spicy chili, use a medium to hot chili powder. Mild chili powder is usually just labelled as "chili powder."
- Prep Time: 25 mins.
- Cook Time: 40 mins.
Nutrition
- Serving Size: 1 cups
- Calories: 189
- Sugar: 5 g
- Sodium: 55 mg
- Fat: 1 g
- Carbohydrates: 37 g
- Fiber: 12 g
- Protein: 11 g
- Cholesterol: 0