Black Bean Chili with Rice

Black Bean Chili with Rice Recipe - USA

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Black Bean Chili with Rice is a hearty, comforting dish that combines the rich flavors of black beans and ground beef with the freshness of green peppers, onions, and carrots. This recipe is perfect for those chilly evenings when you crave something warm and satisfying. It's a versatile dish that can be easily adapted to suit your taste preferences and dietary needs. Whether you're a meat-lover or a vegetarian, this chili recipe can be modified to become a staple in your kitchen.

History

The origins of chili can be traced back to the American Southwest, where it was a simple dish made by cowboys and pioneers using dried beef, fat, pepper, salt, and chili peppers. Over time, the recipe evolved, incorporating various ingredients such as beans, tomatoes, and different types of meat. The Black Bean Chili with Rice recipe is a modern take on this traditional dish, adding vegetables and spices to create a balanced and flavorful meal.

Ingredients

0.5 lb (227 g) of lean ground beef
1.33 cup of cooked black beans
0.5 cup of diced green pepper
0.5 cup of chopped onion
0.5 cup of diced carrots
2 tsp of chili powder
1 clove of garlic, minced
1 bay leaf
0.13 to 0.25 tsp of ground red pepper
1.5 cup of vegetable juice or tomato juice
1.33 cup of hot cooked rice

How to prepare

Cook beef in a 2- to 3 qt (2.84-liter) saucepan over medium heat, stirring to crumble.
Add beans, green pepper, onion, carrots, chili powder, garlic, bay leaf, red pepper, and vegetable juice.
Bring to a boil and simmer, uncovered, for 20 to 25 minutes.
Remove the bay leaf. Serve over hot rice.

Variations

For a vegetarian version, omit the ground beef and add an extra cup of black beans or try using a meat substitute like textured vegetable protein (TVP). You can also experiment with different types of beans, such as kidney beans or pinto beans, for variety.

Cooking Tips & Tricks

To enhance the flavor of your Black Bean Chili, consider sautéing the onions, green peppers, and carrots before adding them to the pot. This extra step caramelizes the vegetables, adding depth to the dish. Additionally, for a thicker chili, mash a portion of the black beans before adding them to the saucepan. This will naturally thicken the chili without the need for flour or cornstarch.

Serving Suggestions

Serve this Black Bean Chili over a bed of hot cooked rice for a complete meal. For added freshness and a pop of color, top with diced avocado, a dollop of sour cream, or a sprinkle of chopped cilantro. A side of cornbread or a green salad would complement this dish perfectly.

Cooking Techniques

For a deeper flavor, consider browning the ground beef separately before adding it to the chili. This technique allows the meat to caramelize, adding a rich flavor to the dish. Additionally, simmering the chili uncovered allows it to thicken and the flavors to concentrate.

Ingredient Substitutions

If you don't have tomato juice on hand, you can use crushed tomatoes or tomato sauce mixed with a little water. For a spicier chili, increase the amount of ground red pepper or add diced jalapeños. If you're out of chili powder, a blend of paprika, cumin, garlic powder, and a touch of cayenne pepper can work as a substitute.

Make Ahead Tips

This chili tastes even better the next day, making it a great make-ahead meal. Prepare the chili as directed, allow it to cool, and then store it in the refrigerator for up to 3 days. Reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the chili in a hollowed-out bread bowl for a fun and edible presentation. Garnish with shredded cheese, chopped green onions, and a lime wedge for an extra touch of flavor and color.

Pairing Recommendations

Pair this hearty chili with a light, crisp beer or a glass of medium-bodied red wine such as Merlot or Zinfandel. The beverage should complement the richness of the chili without overpowering its flavors.

Storage and Reheating Instructions

Store leftover chili in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. To reheat, thaw overnight in the refrigerator if frozen, then warm on the stove over medium heat, adding a little water or broth if necessary to adjust the consistency.

Nutrition Information

Calories per serving

A serving of Black Bean Chili with Rice contains approximately 350 calories, making it a satisfying yet calorie-conscious option for those monitoring their intake. The balance of protein, fats, and carbohydrates ensures that you feel full and energized after your meal.

Carbohydrates

This Black Bean Chili with Rice is a good source of carbohydrates, providing the energy needed to fuel your day. The black beans and rice are the primary sources of carbs in this dish. A serving of this chili contains approximately 45 grams of carbohydrates, which includes fiber from the beans and vegetables, making it beneficial for digestive health.

Fats

The lean ground beef in this recipe contributes to the fat content, which is kept relatively low by using a lean cut. The total fat content per serving is about 10 grams, with only 3.5 grams of saturated fat. To further reduce the fat content, you can opt for extra lean ground beef or a plant-based alternative.

Proteins

Protein is an essential nutrient for muscle repair and growth, and this chili is a great source of high-quality protein. Each serving provides approximately 25 grams of protein, coming from both the ground beef and black beans. This makes it an excellent option for post-workout meals or for those looking to increase their protein intake.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables and beans used. It's a good source of Vitamin C from the green peppers and tomatoes, Vitamin A from the carrots, and iron and magnesium from the black beans. These nutrients play vital roles in maintaining a healthy immune system, vision, and muscle function.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for individuals with these allergies or intolerances. However, always check the labels of store-bought ingredients to ensure they do not contain or have not come into contact with allergens.

Summary

Overall, Black Bean Chili with Rice is a nutritious and balanced meal that provides a good mix of protein, carbohydrates, and fats, along with essential vitamins and minerals. It's a hearty dish that can fit into various dietary needs and preferences.

Summary

Black Bean Chili with Rice is a versatile, nutritious, and delicious meal that's perfect for any occasion. With its rich flavors, high protein content, and flexibility for dietary needs, it's sure to become a favorite in your recipe collection. Whether you're cooking for a cozy family dinner or meal prepping for the week, this chili is a satisfying choice that will keep you coming back for more.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a cold winter day, and I had just finished helping my neighbor, Mrs. Jenkins, with her grocery shopping. As a token of her appreciation, she invited me into her cozy kitchen for a cup of tea. As we chatted and sipped our hot beverages, the delicious aroma of chili wafted through the air.

Mrs. Jenkins noticed my interest and asked, "Would you like to learn how to make my famous Black Bean Chili with Rice?"

I eagerly accepted her offer, and she began to show me the ingredients and the steps involved in making the dish. I was captivated by her easy-going manner and her passion for cooking. Mrs. Jenkins explained that she had learned the recipe from her grandmother, who had passed it down through the generations.

As we chopped vegetables and simmered the beans in a rich tomato sauce, Mrs. Jenkins shared stories of her childhood and the joy of cooking with her grandmother. I listened intently, soaking up every detail and committing the recipe to memory.

After a few hours of cooking and laughter, the chili was finally ready. Mrs. Jenkins served it up with a generous scoop of fluffy white rice and a dollop of sour cream. The first bite was a revelation – the flavors were bold and comforting, with a hint of smokiness from the cumin and paprika.

I knew then and there that this recipe would become a staple in my own kitchen. Mrs. Jenkins was kind enough to write it down for me, and I promised to make it for my family that very evening.

As I left Mrs. Jenkins' house, I couldn't stop thinking about the wonderful day I had spent with her. The recipe for Black Bean Chili with Rice held not just the flavors of a delicious meal, but also the warmth of friendship and the joy of passing down traditions.

I made the chili for my family that evening, and it was an instant hit. My children loved the hearty beans and the fragrant spices, and my husband declared it the best chili he had ever tasted. From that day on, Black Bean Chili with Rice became a regular feature on our dinner table.

Over the years, I have made the recipe countless times, tweaking it here and there to suit my family's tastes. I have added extra vegetables, experimented with different types of beans, and even thrown in a handful of corn kernels for sweetness.

Each time I make the chili, I am reminded of Mrs. Jenkins and the wonderful day we spent together in her kitchen. The recipe has become more than just a meal – it is a connection to the past, a link to the traditions of generations before me.

I have shared the recipe with friends and neighbors, who have all fallen in love with its hearty flavors and comforting warmth. Some have even passed it on to their own children, creating a chain of culinary tradition that stretches across our community.

As I grow older, I find comfort in the familiar routine of making Black Bean Chili with Rice. The chopping of vegetables, the sizzle of spices in the pan, the simmering of beans – each step is a meditation on the passage of time and the continuity of life.

I am grateful to Mrs. Jenkins for sharing her recipe with me, and for passing down the joy of cooking from one generation to the next. The memories of that winter day in her kitchen will stay with me forever, just like the flavors of her delicious Black Bean Chili with Rice.