Black Bean chili is one of my favorite soups-so hearty and nutritious!
Black beans are high in folic acid and magnesium and a good source of potassium and iron, which are all essential nutrients your body needs to function properly.
You need adequate intakes of folic acid so that your body can continue to make healthy new cells.
Magnesium is a mineral that helps with the production and distribution of energy, as well as the synthesis of protein. Without enough iron, your body is not able to oxygenate itself. Potassium is important for muscle and nerve function and also fluid balance.
Millet is an addition that gives the chili a very meaty texture. Millet is a seed-like grain that is naturally gluten free Try this under appreciated grain to change things up if you normally eat rice or quinoa!
- 1 tablespoon olive oil or coconut oil
- 5 to 6 medium cloves garlic, chopped
- 1 medium onion, chopped
- 2 celery ribs, chopped
- 1 tablespoons chili powder (or more to taste)
- 1 fresh jalapeño (optional)
- 1 tablespoon ground cumin
- 1 teaspoon ground coriander
- 2 teaspoons dried oregano
- 2 teaspoons kosher salt
- pinch crushed red pepper flakes
- 1 bay leaf
- 1 cup millet, cooked*
- 4 cups (or 2 15 oz cans) cooked black beans
- 3½ cups (or 1 28 oz can) crushed tomatoes
- 2 cups low sodium vegetable stock
- Chop garlic, onion, celery and jalapeno. To save time, use your food processor.
- Prepare onion, celery and garlic by quartering or chopping into large chunks.
- Add garlic, celery and jalapeno to bowl of food processor and process until chopped.
- Add in onion and pulse a couple of times.
- Combine all spices in a small bowl.
- Measure cooked millet and broth and set aside.
- Heat a medium stock pot over medium high heat. Once hot, add oil.
- Add garlic and onion mixture and cook, stirring occasionally, for 4 to 5 minutes.
- Next, add in the spices and cook for 1 minute, stirring occasionally.
- Add cooked millet, black beans, crushed tomatoes and broth. Stir to combine and bring to a boil.
- Once boiling, cover, lower light to a simmer and cook for 15 minutes.
- Remove lid and continue to cook uncovered for an additional 15 minutes.
- *TO COOK MILLET: Add 1 cup millet into a medium saucepan and add 2 cups of broth or water (or a combination of both). Add a pinch of salt, cover the pot and over a medium-high heat, bring it to a boil. Then reduce the heat and let it simmer for about 20 minutes or until the liquid is absorbed.