Slow Cooker Black Bean Mushroom Chili - 6 pts

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Slow Cooker Black Bean Mushroom Chili - 6 pts

1 pound dried black beans (2 1/2 cups), picked over and rinsed

1 tablespoon extra-virgin olive oil

1/4 cup mustard seeds

2 tablespoons chili powder

1 1/2 teaspoons cumin seeds or ground cumin

1/2 teaspoon cardamom seeds or ground cardamom

2 medium onions, coarsely chopped

1 pound mushrooms, wiped clean, trimmed and sliced (4 1/2 cups)

8 ounces tomatillos, husked, rinsed and coarsely chopped

1/4 cup water

5 1/2 cups mushroom broth or vegetable broth, homemade or canned

1 6-ounce can tomato paste

1-2 tablespoons minced canned chipotle peppers in adobo sauce

1 1/4 cups grated Monterey Jack or pepper Jack cheese

1/2 cup reduced-fat sour cream

1/2 cup chopped fresh cilantro

2 limes, cut into wedges

 

 

 

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans

and 2 quarts water in a large pot. Bring to a boil. Boil for 2

minutes. Remove from heat and let stand for 1 hour.) Drain beans,

discarding soaking liquid.

2. Meanwhile, combine oil, mustard seeds, chili powder, cumin and

cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir

until the spices sizzle, about 30 seconds. Add onions, mushrooms,

tomatillos and 1/4 cup water. Cover and cook, stirring occasionally,

until vegetables are juicy, 5 to 7 minutes. Uncover and stir often

until the juices evaporate and the vegetables are lightly browned, 10

to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix

well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot

mixture over the beans. Turn heat to high. Put the lid on and cook

until the beans are creamy to bite, 5 to 8 hours.

4. To serve, ladle the chili into bowls. Garnish each serving with

cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime

wedges at the table.

 

Stovetop method: Total: 4 1/2 hours

In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to

the Dutch oven; cover and simmer the chili gently over low heat,

stirring occasionally, until beans are creamy to bite, about 3 hours.

 

NUTRITION INFORMATION: Per serving: 310 calories; 10 g fat (4 g sat, 2

g mono); 20 mg cholesterol; 40 g carbohydrate; 18 g protein; 13 g

fiber; 414 mg sodium; 745 mg potassium.

Nutrition bonus: Fiber (53% daily value), Folate (47% dv), Potassium

(37% dv), Iron (25% dv).

2 Carbohydrate Servings

 

TIP: Popular in Mexican cooking, the tomatillo looks like a small

green tomato with a papery husk. Chipotle peppers are smoked jalapenos

with a fiery taste, canned in adobo sauce. Mushroom broth can be found

in the natural-foods section of large supermarkets and in natural-

foods stores.

 

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for

up to 3 months. Thaw in the refrigerator, if necessary, and reheat on

the stovetop or in a microwave.

 

Source: EatingWell Mexican

Formatted by ChupaBabi in MC: 08.15.06

 

Earthy mushrooms, tomatillos and a subtle layering of spices combine

to give this full-bodied vegetarian chili a deep complexity of flavor.

Note that dried beans need to be soaked before going into the slow

cooker. Once that's done, the chili can gently bubble for hours,

adding flexibility to your schedule.

 

Makes 10 servings, generous 1 cup each

ACTIVE TIME: 25 minutes plus 1 1/4 hours soaking

Slow-cooker time: 5-8 hours time

EASE OF PREPARATION: Easy

 

ChupaNote: instead of the tomatoe paste, I used salsa. Worked fine.

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