Black Bean-Pineapple Soup Stew Chili

Black Bean-Pineapple Soup Stew Chili
Black Bean-Pineapple Soup Stew Chili
  • prep: 10 min
  • cook: 40 min
  • total: 50 min
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  • servings:
  • Summary

    Add more broth to make this stew more like soup and less to make it more like chili. Or, use even less to make a thick filling for tacos or a dip for tortilla chips.

    Ingredients

    • 1 large onion diced
    • 1 large red bell pepper seeded and diced
    • 4 cloves garlic minced or pressed
    • 1-2 jalapeno chiles stemmed, seeded and finely diced
    • 1 15-ounce can diced tomatoes preferably fire-roasted
    • 2 16-ounce cans black beans rinsed and drained
    • 2 cups vegetable broth or water plus bouillon cubes
    • 1 tablespoon Ancho chili powder or other pure, mild chili powder
    • 1 teaspoon ground cumin
    • 1/4 teaspoon chipotle chile powder or to taste
    • 2 teaspoons Mexican oregano optional
    • generous grating black pepper
    • 1/2 teaspoon salt or to taste
    • 1 pound yellow squash or zucchini
    • 1 cup crushed pineapple and juice

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 66 % Daily Value *
    • Total Fat: 1 g 0.97%
    • Saturated Fat: 0 g 0.51%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 499 mg 20.78%
    • Calcium: 52 mg 5.15%
    • Potassium: 278 mg 7.93%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.08%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 3 g 12.11%
    • Sugar: 10 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 15.39%
    • Vitamin C 44.59%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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