Vegetarian Delight
This Sorghum, Black Bean and Vegetable Chili is a delicious and hearty vegetarian meal that the whole family will love! Perfect for Meatless Monday, game night, a family party and more. This chili contains no meat but isn’t lacking any flavor or nutrition! Filled with heart healthy whole grain sorghum, protein packed black beans and nutrient dense vegetables, we think this recipe will soon become a staple in your kitchen!
Nutrient Booster: Sorghum
There are so many reasons to include sorghum in your favorite recipes. Sorghum is a versatile and naturally gluten-free whole grain. Sorghum is packed with protein, iron, vitamin B6 and more vitamins and minerals. Sorghum also provides an excellent source of fiber for healthy digestion, potassium to promote healthy blood pressure and antioxidants to help your body fight free radicals. We love sorghum even more because of its’ eco friendly properties; sorghum uses less water than other crops making it good for you and good for the earth! For more information on sorghum, where to buy it, how to make it and recipe inspiration, visit the Simply Sorghum website.
Meal Prep
If you’re short on time there are steps you can take to make this recipe easier! Chop all fresh veggies and measure out spices ahead of time. Prepare the sorghum ahead of time, too. To cook sorghum, follow directions on package, cooking times may vary per brand. We like to batch cook sorghum so we can use it in different recipes throughout the week. To cook sorghum in the pressure cooker, 1 cup whole grain sorghum + 2 cups water will yield a 20 minute cooking time. To cook sorghum in the slow cooker, 1 cup whole grain sorghum + 3 cups water yields a 4 – 5 1/2 hours cooking time on high. You could also prepare the entire recipe before and reheat when you need it! This chili will stay in a sealed container in the fridge for 5-7 days.
Sorghum, Black Bean and Vegetable Chili
Ingredients
- 3 tablespoons olive oil
- 1 red onion, diced
- 3 cloves garlic, minced
- 1/2 teaspoon chili powder
- 1 teaspoon cumin
- 1 japanese eggplant, sliced
- 1/4 teaspoon sea salt
- 1 zucchini, diced
- 1 red pepper, diced
- 1 jalapeno pepper, diced (optional)
- 1/2 teaspoon thyme
- 1 (28 ounce) can tomatoes, diced or pureed
- 1 (29 ounce) can black beans
- 3 cups whole grain sorghum, cooked
- 1 tablespoon lime juice
Instructions
- In a Dutch oven, or large pot, heat 1 tablespoon olive oil over medium heat and sauté onions for about 5 minutes until they are translucent and soft. Add the garlic, chili powder, and cumin to bring out the flavors of these spices. Cook until fragrant, about 5 minutes. Remove the onion mixture from heat, and transfer it onto a plate. Set aside
- In the same Dutch oven or pot, 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. 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. Bring to a simmer over medium-high heat, and then reduce to medium-low. Add the cooked sorghum and simmer for 20 minutes. Stir in the lime juice, and add the cilantro. Remove from the stove. Serve warm.
Notes
Nutrient Analysis:
Serving size: 2 cups, Calories: 375 calories, Fat: 9.5 grams, Saturated fat: 1 gram, Carbohydrates: 60 grams, Sugar: 10 grams, Sodium: 260 milligrams, Fiber: 16 grams, Protein: 14 grams, Cholesterol: 0 mg
Serving size: 2 cups, Calories: 375 calories, Fat: 9.5 grams, Saturated fat: 1 gram, Carbohydrates: 60 grams, Sugar: 10 grams, Sodium: 260 milligrams, Fiber: 16 grams, Protein: 14 grams, Cholesterol: 0 mg
Triad to Wellness has provided nutrition communication services and developed this recipe for The Sorghum Checkoff. However, all opinions are our own.