Black Bean Chili
Black Bean Chili is a hearty, flavorful stew originating from the American Southwest and Mexico, where it's a staple of Tex-Mex and Mexican cuisine. It's typically made with black beans as the star ingredient, simmered with tomatoes, onions, garlic, and a blend of spices like chili powder, cumin, and oregano, often including bell peppers or corn for added texture.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber from the black beans, making it filling and supportive of digestive health. A typical one-cup serving contains roughly 250-300 calories, with moderate carbohydrates and low fat, especially in vegetarian versions.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 14 g |
| Carbs | 38 g |
| Fat | 5 g |
| Fiber | 12 g |
| Sugar | 8 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Potassium | 650 mg |
| Magnesium | 80 mg |
| Folate | 200 mcg |
| Vitamin C | 15 mg |
| Vitamin A | 1200 IU |
| Phosphorus | 220 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culinarily, black bean chili showcases the versatility of legumes in hearty dishes, while nutritionally, the combination of black beans with tomatoes enhances the absorption of iron and antioxidants like lycopene, making it a nutrient-dense meal.
