Pulse Canada knows a thing or two about growing pulses. Their goal is to spread the news that dried beans, peas, chickpeas and lentils are healthy for your body and our planet. Every time you choose a pulse you’re giving your body a leg up in the health department and helping to reduce your carbon footprint.
Makes 9 cups (2.25 L) One serving = 1.5 cups (375 mL) without toppings
Per serving: 221 calories, 3.2 g Fat, 0.3 g Sat. Fat, 0 g Trans Fat, 347 mg Sodium,
40 g Carbohydrates, 10.6 g Fibre, 10 g Sugars, 0 g Added Sugars, 9 g Protein
Carbohydrate Choices: 2
2 tsp (10 mL) canola oil
3 cloves garlic, minced
1 large onion, chopped
1 red pepper, chopped
2 carrots, scrubbed well and diced
2 Tbsp (30 mL) chili powder
1 Tbsp (15 mL) paprika
1 tsp (5 mL) dried oregano
1 tsp (5 mL) ground cumin
Two 19 oz (540 mL) cans black beans, well rinsed and drained, divided
One 28 oz (796 mL) can crushed tomatoes
1 1/2 cups (375 mL) fresh or frozen corn, no need to thaw
1/2 cup (125 mL) water
2 Tbsp (30 mL) pureed canned chipotle pepper with adobo sauce (see ingredient note below)
1. Heat a large pot over medium heat; add oil, garlic, onion, red pepper and carrots; sauté for 10 minutes or until the onion is softened and slightly browned. Stir in chili powder, paprika, oregano and cumin; sauté for 1 minute or until fragrant.
2. Puree 1 cup (250 mL) of the beans in a food processor or mash well with a potato masher. Add the pureed and whole beans, tomatoes, corn, water and chipotle pepper to the pot, bring to a boil, cover, reduce heat to medium and simmer uncovered for 20 to 30 minutes or until the carrots are tender, stirring occasionally.
3. Serve with your choice of topping.
Chipotle Peppers—Look for canned chipotle peppers in adobo sauce in the Mexican section of most grocery stores. To freeze leftovers, puree the entire can of chipotles with adobo sauce until smooth. Spoon 1 Tbsp (15 mL) portions on a parchment-lined baking sheet and freeze until firm; transfer to an airtight container and freeze to use for the next spicy chili attack.
Suggested toppings: thinly sliced green onions, chopped fresh cilantro, plain yogurt, shredded Canadian old Cheddar cheese
• Freeze leftover chili for up to 3 months and keep it ready for a lunch or busy weeknight dinner option.
• Upon standing, this chili will thicken. When reheating, add more water if you like and thin to desired consistency.
• The family that eats together stays together, so make dinner a family friendly event by setting out small bowls of any of the suggested toppings and then let everyone create their own signature bowl of chili.
Recipe created by: Teresa Makarewicz, PHEc for Homegrown Celebrating the Canadian foods we grow, raise and produce.