Two-Bean Chili with Avocado and Salsa
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Preparation time: 5 minutes |
4 servings (approximately 7 cups total) |
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Cooking time: 30 minutes |
332 calories per serving, 31% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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What a difference a bean makes! Full of protein and energy, plus the monounsaturated fat of avocado, this dish makes your RealAge 8.3 days younger. |
Onion, canola or olive oil, salsa, beans, tomatoes, avocado (fiber, potassium, magnesium, healthy protein, healthy fat, lycopene, flavonoids, beta-carotene, folic acid) |
ingredients
2 teaspoons canola or olive oil
1 large white onion, chopped
2 teaspoons dried oregano leaves, preferably Mexican
½ cup salsa, preferably guajillo chile salsa, such as Frontera Foods brand
1 can (15 to 16 ounces) black or kidney beans, rinsed and drained
1 can (15 to 16 ounces) pinto beans, rinsed and drained
2 cans (14½ ounces each) diced tomatoes or diced tomatoes with green chiles, undrained
1 ripe medium avocado, peeled, seeded, and diced
¼ cup chopped cilantro
preparation
Heat a large saucepan over medium-high heat. Add oil, then onion and oregano. Cook 3 minutes, stirring occasionally. Add salsa, beans, and tomatoes. Cover; bring to a boil over high heat. Reduce heat; simmer 25 minutes. Ladle into bowls; top with avocado and cilantro.
substitutions: Fresh Italian flat-leaf parsley can be used instead of cilantro for those who prefer the bright, clean mineral flavors of parsley to the perfume and pungency of cilantro. This seasonal recipe uses Fuerte avocados, which seem to peak in fall and winter. If you use Haas avocados, the recipe becomes a spring and summer treat, as Haas peak in spring and summer.
tips: Leftover chili may be covered and refrigerated up to 3 days or frozen up to 3 months. The chili may be drained or cooked uncovered to thicken and used as a burrito filling.
nutritional analysis
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Total fat (g) 11 |
Sodium (mg) 757 |
Vitamin A (RE) 108 |
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Fat calories (kc) 99 |
Calcium (mg) 61 |
Beta-carotene (RE) 227 |
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Cholesterol (mg) 0 |
Magnesium (mg) 92 |
Vitamin C (mg) 22 |
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Saturated fat (g) 1.6 |
Zinc (mg) 1.3 |
Vitamin E (mg) 1.5 |
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Polyunsaturated fat (g) 1.3 |
Selenium (mcg) 2 |
Thiamin B1 (mg) 0.3 |
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Monounsaturated fat (g) 6.6 |
Potassium (mg) 834 |
Riboflavin B2 (mg) 0.1 |
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Fiber (g) 6.0 |
Flavonoids (mg) 5.8 |
Niacin B3 (mg) 2.3 |
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Carbohydrates (g) 32 |
Lycopene (mg) 15 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 4.1 |
Fish (oz) 0 |
Folic acid (mcg) 170 |
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Protein (g) 9.9 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |
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