Sweet Heat Mango Chili
Serves: 4 (1 cup or 240 ml chili plus 1/4 avocado per serving)
Prep time: 5 minutes | Cook time: 30 minutes | Total time: 35 minutes
Ingredients:
- 1 1/2 Tbsp olive oil
- 1 small onion, chopped
- 1 red bell pepper, chopped
- 3 garlic cloves, chopped
- 1 Tbsp US chili powder*
- 1 tsp dried oregano
- 3/4 tsp ground cumin
- 1/4 tsp cayenne pepper
- 1 1/2 cups (258 g) cooked black beans, or one 15-oz (425-g) can black beans, drained and rinsed
- One 14- or 15-oz (397- or 425-g) can diced tomatoes
- 1 mango, chopped
- 1/4 cup (15 g) chopped fresh cilantro
- 1 Hass avocado, sliced
Instructions:
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Read through recipe and put all ingredients in your work area before starting your prep.
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In a large pot or Dutch oven, heat oil over medium-high heat. Add onion, bell pepper and garlic and cook until onion is translucent and vegetables have softened, about 6–8 minutes.
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Add chili powder, oregano, cumin and cayenne. Sauté for just 1 minute, until aromatic. Add beans, tomatoes and mango. Stir to combine, bring to a boil, then immediately reduce heat to medium-low. Simmer gently for 15–20 minutes, stirring occasionally, for the flavors to meld and the chili to thicken.
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Ladle into bowls and top with cilantro and avocado. Enjoy immediately.
Notes:
*Chili powder note: US chili powder is a blend of spices that contains cumin, garlic, red peppers and paprika and is only mildly spicy. If you live outside the US and your chili powder is made from pure chilis, use 1 tsp ground cumin, 1 tsp garlic powder and 1 tsp dried oregano in place of the chili powder.Storage tip: Leftover chili will last for up to 1 week in the refrigerator, or frozen in individual servings for up to 2 months.
Simplify this recipe: Use 1 cup frozen, chopped mango instead of fresh.
Reheating tip: In a small pot, warm over medium heat for 5–8 minutes, until hot. Alternately, reheat individual servings in the microwave for 2 minutes at full power. Stir thoroughly before serving.
Other recipe note: Fresh papaya, though unconventional, could add alternative tropical flare if mango isn’t a favorite.
Make it nightshade-free: Use 1 tsp ground cumin, 1 tsp dried oregano and 1 tsp garlic powder in place of chili powder, omit cayenne pepper and use 1 cup (240 ml) No-Mato Sauce in place of diced tomatoes.
Nutrition Information Per Serving:
280 calories, 11.7 g total fat, 1.7 g saturated fat, 1.7 g polyunsaturated fat, 7.3 g monounsaturated fat, 0 mg cholesterol, 178 mg sodium, 872 mg potassium, 40 g total carbohydrates, 12.7 g fiber, 16.7 g sugar, 8.9 g protein, 7% calcium, 18% iron
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