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Quick Black Bean Chili

A rich, hearty and flavorful soup in less than 30 minutes--that's our Quick Black Bean Chili. It's so delicious and so rich in nutrients, which is one of the reasons that we feature it in our [Healthiest Way of Eating Plan:faq,44].

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion, choppped 2 cloves garlic, minced or pressed 1 15 oz can black beans 1 15 oz can diced tomatoes 2 TBS chili powder 1/2 cup cilantro

Directions:

1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Place all ingredients-except cilantro-in a pot, cover, and let simmer for about 20 minutes.
3. Top with cilantro and serve.

Serves 2

From page 613 of The World's Healthiest Foods book.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Quick Black Bean Chili is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Black Bean Chili 2 1.00 serving 503.75 grams 271.68 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 5627.81 IU 112.6 7.5 excellent vitamin C 39.31 mg 65.5 4.3 very good dietary fiber 12.24 g 49.0 3.2 good iron 5.04 mg 28.0 1.9 good protein 13.67 g 27.3 1.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Quick Black Bean Chili

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