Vegetarian black bean, corn and pepper chili
A dinner very high in fiber thanks to black beans, built to smooth out the blood sugar response compared to a dish based on refined carbs.
Ingredients
For 1 serving
Instructions
- 1
Saute the diced onion in the olive oil for 3–4 minutes.
- 2
Add the diced bell pepper and saute for 5 minutes.
- 3
Add the chopped tomatoes, cumin and smoked paprika. Simmer for 10 minutes.
- 4
Add the black beans and corn, and simmer for another 15 minutes over low heat.
- 5
Adjust the seasoning (salt, pepper) and serve hot.
Tips
- Rinse canned black beans well to reduce sodium content.
- Chili generally tastes better the next day — feel free to make a big batch.
- Serve with a spoonful of 0% Greek yogurt to add protein without changing the dish's character.
Variations
- Higher-protein version: add 150g of ground beef or turkey.
- Spicier version: add a diced jalapeño along with the onion.
Legumes like black beans are one of the recommended foods in our guide on insulin resistance for their combination of complex carbs and fiber.
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