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On days where you want to skip the meat, these spicy black beans with tomatoes and corn can be a great source of vegetarian protein.
Beans are an incredible power food, high in fiber, protein, potassium, and vitamin B6.
There are so many great ways to enjoy them and on days where you want to skip the meat, these spicy black beans can be a great source of vegetarian protein.
Not only are beans highly nutritious, they are also affordable and very easy to store whether you buy them canned or dry.
This recipe calls for both canned beans and tomatoes as well as frozen corn. That doesn’t mean that you can’t buy dried bean, fresh tomatoes, and corn and prepare them yourself, but using canned and frozen ingredients will save you a lot of preparation time.
It’s a general misconception that canned or frozen food isn’t good for you. As long as you choose a brand that contains only the ingredient you’re looking for and no added sugar or sodium, the canned and frozen varieties can be just as healthy. And not to mention timesavers.
To me, this spicy black beans with tomatoes and corn dish is like a warm hug. It’s a very hearty dish and it combines the hot spices of the peppers with the bite and texture of the beans and corn.
I typically enjoy one serving as my main meal but you can easily serve the beans as a side dish to meat or poultry.
How to make spicy black beans with tomatoes and corn
Step 1: Split chili pepper lengthwise and remove 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 few minutes until both begin to soften.
Step 3: Add black beans and tomatoes. Cook for a few minutes and then add corn, chili powder, and cumin. Cook over medium heat for 15-20 minutes.
Step 4: Remove from heat and add cilantro just before serving.
Beefing things up
This is a great vegan recipe but if you’re in the mood for a more traditional chili dish, you can easily add your favorite poultry or beef to the dish.
To add meat, complete steps 1 and 2 of the recipe instructions. Then removed the sautéed peppers and garlic from the pan and set aside. Add the meat to the pan and cook until it’s done. When the meat is cooked, add back the sautéed peppers and garlic and finish with step 3 of the recipe instructions.
If you’re looking for a bit of a meatier taste without actually adding meat, you can add 1 teaspoon bouillion to the dish. Just be aware that adding bouillion will increase the sodium content.
A few preparation tips
When you prepare the chili pepper, use gloves and do not touch your eyes (or any other body part) before washing your hands.
If you’re watching your sodium intake, it’s important that you choose canned veggies without added sodium. Those will usually be labeled “reduced sodium”.
If you can’t get reduced sodium beans, rinsing them can help reduce sodium content somewhat.
Make a batch and store it!
The spicy black beans can easily be stored for later use so why not cook for several days at a time?
To store the dish, allow it to cool to room temperature first. Once cooled, transfer to an airtight container and refrigerate for up to 5 days.
You can also freeze the dish after it has cooled to room temperature. Freeze in bags or a container and defrost before use.
Other healthy bean recipes to try
If you liked this recipe, here are some hearty bean recipes you might enjoy:
- Barley Salad with Black Beans, Avocado, and Corn
- Baked Beans with Swiss Chard and Kale
- White Bean Lentil Soup (Instant Pot)
When you’ve tried this spicy black beans with tomatoes and corn recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Spicy Black Beans with Tomatoes and Corn
.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }On days where you want to skip the meat, these spicy black beans with tomatoes and corn can be a great source of vegetarian protein.
Servings 4
Calories 157kcal
Ingredients
- 1 fresh serrano or jalapeno pepper
- 1 teaspoon olive oil
- 1 clove garlic, minced
- 1 can black beans, rinsed and drained (14 ounces)
- 1 can tomatoes w/chilies, undrained (14 ounces)
- ⅔ cup frozen corn
- 1 teaspoon chili powder
- ½ teaspoon cumin
- 2 tablespoons fresh cilantro, chopped
US Customary – Metric
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 few minutes until both begin to soften.
- Add black beans and tomatoes. Cook for a few minutes and then add corn, chili powder, and cumin. Cook over medium heat for 15-20 minutes. Remove from heat and add cilantro just before serving.
Notes
When you prepare the chili pepper, use gloves and do not touch your eyes (or any other body part) before washing your hands.
If you’re watching your sodium intake, it’s important that you choose canned veggies without added sodium. Those will usually be labeled “reduced sodium”. If you can’t get reduced sodium beans, rinsing them can help reduce the sodium content somewhat.
To store the dish, allow it to cool to room temperature first. Once cooled, transfer to an airtight container and refrigerate for up to 5 days.
You can also freeze the dish after it has cooled to room temperature. Freeze in bags or a container and defrost before use.
Nutrition
Calories: 157kcal | Carbohydrates: 27g | Protein: 8g | Fat: 2.3g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 339.3mg | Potassium: 372.2mg | Fiber: 7.6g | Sugar: 4.9g | Net carbs: 19.4g
The post Spicy Black Beans with Tomatoes and Corn appeared first on Diabetic Foodie.
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By: Diabetic Foodie
Title: Spicy Black Beans with Tomatoes and Corn
Sourced From: www.diabeticfoodie.com/black-beans-tomatoes/
Published Date: Tue, 23 Mar 2021 16:53:00 +0000
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