Serves 4
¼ cup vegetable broth
½ cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans dices tomatoes, drained
2 tablespoons canned, chopped green chilies
2 15-ounce cans black beans, rinsed and drained
1 tablespoon chopped cilantro or parsley
½ teaspoon cumin
½ teaspoon ground red pepper
¼ teaspoon chili powder
Heat vegetable broth in non-stick cooking skillet over medium-high heat. Add chopped onion and garlic; sauté in broth until tender. Add tomatoes and chilies. Reduce heat and cook, uncovered, 6 to 8 minutes or until mixture is lightly thickened, stirring occasionally. Stir in beans and remaining ingredients.
Cover and cook 5 minutes or until thoroughly heated.
Serving suggestions:
• Serve over brown rice
• Scoop up with baked tortilla chips
• Wrap up in a tortilla to make a black bean burrito
• Serve over cooked couscous.
Judy Caplan is a registered dietitian with a private practice in preventative health in Reston, VA. Her children’s book, Gobey Gets Full – Good Nutrition in a Nutshell, is now available. Visit www.gobefull.com for more information about Judy and her company.
