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Cagey Midwest Corn and Black Bean Chili

Cagey Midwest Corn and Black Bean Chili

Cagey Midwest Corn and Black Bean Chili with onions, peppers, jalapeno, garlic, corn, black beans, tomatoes and chili seasoning.


1 teaspoon vegetable oil
1 yellow onion, sliced
1 red bell pepper, diced
1 green bell pepper, diced
1 or 2 tablespoons chopped, canned jalapeno peppers
3 tablespoons minced garlic
1 pound frozen corn
1 15-ounce can black beans, rinsed and drained
1 28-ounce can peeled, diced tomatoes
2 packets chili seasoning
3 cups low sodium beef broth
Salt to taste
Hot sauce to taste
Optional: pepper to taste, 1 cup non-fat sour cream, 1/2 cup non-fat cheddar cheese, diced scallions, minced cilantro for garnish


Saute onion in vegetable oil for 8 minutes on medium-high heat. Add pepper, jalapeno, and garlic and saute for 4 to 5 minutes more, taking care not to burn garlic.

Add remaining ingredients and stir well. Bring pot to a boil, then reduce heat and simmer for at least 30 minutes.

Add salt, pepper, and hot sauce to taste, and garnish with sour cream, cheese, scallions, and/or cilantro.

This is an official 5 a Day recipe, and provides 8 people with two servings of vegetables each.

Nutrition Information

Recipe makes 6 to 8 servings. n>; Fiber: 10g

Chili Tip

Do you favor thick full-flavored chili? Let it sit in the refrigerator a day or two before serving.

For extra bulk and nutrition, add a cup of shredded zucchini to your chili. Your family will never know you're supplying them with extra vitamins!

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