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Black Bean Chili
An excellent source of molybdenum, fiber, vitamin C, and folate, this is alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostados, frittata, or enchiladas. The Healthy Saute cooking method makes this recipe even healthier because it is prepared without the use of heated oils. Enjoy!
Black Bean Chili Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to saute for another minute.
  2. Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.
Serves 4

Serving Suggestions Serve with


Nutritional Profile

Black Bean Chili
1.00 serving
(497.09 grams)
Calories: 417

NutrientDRI/DV


 fiber104%

 folate87%



 copper60%



 iron50%

 protein49%





 zinc26%

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 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
1.00 serving
497.09 grams
Calories: 417

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum162.33 mcg36115.6excellent
fiber25.91 g1044.5excellent
folate349.50 mcg873.8excellent
vitamin C54.06 mg723.1very good
manganese1.29 mg652.8very good
copper0.54 mg602.6very good
phosphorus367.08 mg522.3very good
vitamin B10.62 mg522.2very good
iron8.96 mg502.1good
protein24.35 g492.1good
magnesium174.51 mg441.9good
vitamin A354.18 mcg RAE391.7good
vitamin B60.60 mg351.5good
potassium1130.53 mg321.4good
zinc2.83 mg261.1good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Black Bean Chili

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