Sorghum, Black Bean and Vegetable Chili

3.28.16 / 1 comment

Black Bean, Sorghum & Vegetable Chili

This is a hearty vegetarian chili perfect for Meatless Monday.  It makes for a tasty dinner, and even better leftovers, and we love that it only takes 40 minutes from start to finish! For an added bonus, make extra sorghum to use in future salads and soups.

Black bean sorghum and vegetable chili ingredients

For maximum health benefits, try adding in a whole grain (such as brown rice, quinoa or sorghum) into your recipes. Whole grains are an important part of a healthy diet, which is why we love using whole grain sorghum in the kitchen! Not only is sorghum delicious and easy to make, it’s also teeming with health benefits. Studies have shown that sorghum can reduce glucose responses, which may suggest that sorghum could be beneficial in managing glucose and insulin levels (1). Sorghum is also naturally low in fat, sodium, and cholesterol, which makes it the perfect grain to incorporate in almost any meal you choose! So go ahead and partake in sorghum whenever you can–your body will thank you later.

Sorghum, Black Bean and Vegetable Chili
 
Prep time
Cook time
Total time
 
Serves: 6 servings
Ingredients
  • 3 tablespoons olive oil
  • 1 red onion, diced (reserve 1 teaspoon for garnish, optional) Spanish or sweet onion could be substituted
  • 3-4 garlic cloves, minced
  • ½-3/4 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 narrow eggplant, sliced and salted with ¼ teaspoon sea salt
  • 1 zucchini, diced
  • 1 red pepper, diced
  • 1 jalapeno pepper, seeded and diced, optional (save ½ teaspoon to garnish with)
  • ½ teaspoon thyme
  • 1 (28 ounce) can tomatoes, diced or pureed
  • 1 (28 ounce) can black bean
  • 3 cups whole grain sorghum, cooked
  • 1-2 tablespoon lime juice, to taste
Optional toppings (not included in nutritional analysis)
  • Yogurt
  • Mexican blend cheese or cheddar cheese
  • Red onion
  • Jalapenos, diced
  • Cilantro
Instructions
  1. In a Dutch oven heat 1-tablespoon olive oil over medium heat and sauté onions for about 5 minutes until they are translucent and soft.
  2. Add the garlic, chili powder, and cumin to bring out the flavors of these spices. Cook until fragrant.
  3. Remove the onion mixture from heat, and transfer it onto a plate. Set aside.
  4. In the same Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the eggplant, brown for 2 minutes, then flip the eggplant pieces and cook for an additional 2 minutes.
  5. Stir in the zucchini, red pepper, jalapeno pepper and thyme. Cook for 1-2 minutes, and then add the tomatoes, black beans and the onion mixture from earlier.
  6. Bring to a simmer over medium-high heat, and then reduce to medium-low. Add the cooked sorghum and simmer for 20 minutes.
  7. Stir in the lime juice, and add the cilantro. Remove from the stove.
  8. Chili can be served with yogurt, Mexican blend cheese or cheddar cheese, and topped with red onion, jalapeno, and/or cilantro.
Notes
How to cook whole grain sorghum:
Follow directions on package, cooking times may vary per brand.
Batch Cook sorghum quick and easily –
Pressure Cooker: 1 cup whole grain sorghum + 2 cups water = 20 minute cooking time
Slow Cooker: 1 cup whole grain sorghum + 3 cups water = 4 - 5½ hours cooking time on high

Whole grain sorghum is a nourishing, versatile ancient grain that's easy to batch cook and add to other meals. Add sorghum to soups and salads, or enjoy as a breakfast parfait. Sorghum holds it's consistency well and does not get soggy. Store refrigerated for 5-7 days, in a tightly sealed container.
Nutrition Information
Serving size: 2 cups, Calories: 375 calories, Fat: 9.5 grams, Saturated fat: 1 gram, Carbohydrates: 61 grams, Sugar: 10 grams, Sodium: 280 milligrams, Fiber: 16 grams, Protein: 14 grams, Cholesterol: 0 mg

(1) Grain Sorghum Muffin Reduces Glucose and Insulin Responses in Men. Food and Function. http://www.ncbi.nlm.nih.gov/pubmed/24608948

Triad to Wellness has provided nutrition communication services and developed this recipe for The Sorghum Checkoff. However, all opinions are our own.

One Response to Sorghum, Black Bean and Vegetable Chili


  1. Pingback: Super Bowl Sunday Soups and Stews | Street Smart Nutrition

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