Black bean chili can be a healthy first course or a meal on its own. Usually made with black beans, tomatoes, onions, green peppers, garlic, vegetable broth and spices such as cumin and chili powder, black bean chili is an excellent source of fiber, folate, vitamin C and molybdenum, an important trace element that acts as an enzyme catalyst.
Black Beans
Black beans are an excellent vegetarian source of protein, low in fat and high in fiber. One cup of black beans has 225 calories, 15 g of protein, 15 g of fiber and only 1 g of fat. It also has 20 percent of the RDA of iron, 25 percent of phosphorus, 30 percent of magnesium and 40 percent of manganese. Black beans are so high in nutrients, 1 cup contains more than 60 percent of the RDA of folate, essential for fetal brain development and, according to the Mayo Clinic, folate may reduce the risk of cervical, breast, pancreatic and gastrointestinal cancers.
Tomatoes
Tomatoes contain a carotenoid called lycopene, an antioxidant that protects DNA, fights free radical damage and may prevent heart disease. Lycopene has been shown to protect humans from several types of cancer, including breast, lung, colorectal, prostate and pancreatic. Lycopene is fat-soluble, so combining it with a little olive oil or topping your black bean chili with sliced avocado will make the antioxidant more bio-available.
Green Bell Pepper
One cup of green bell pepper contains more than 200 percent of your daily requirement of vitamin C. Vitamin C helps the body make collagen, absorb iron and the Mayo Clinic says it is a potent antioxidant that may prevent pneumonia. Very low in calories, 1 cup of green bell pepper has only 30 calories and is fat-free.
Onions and Garlic
Onions and garlic both contain compounds that help the body fight infections. They may also speed up healing and recovery time if you do become ill. Garlic contains allicin, a chemical that may lower blood pressure, stop blood clots and tumors from forming. Onions contain quercetin, an antioxidant that may lower cholesterol, break up blood clots and help prevent diabetes.
Black Bean Chili
Putting these ingredients together makes a nutritious meal that has 100 percent of the RDA of fiber and 90 percent of folate and vitamin C. A single serving of chili is under 500 calories, with 3 g of fat and no cholesterol and no trans fat. Fiber aids digestion and prevents constipation and lowers your risk for heart disease and diabetes, says the Mayo Clinic. Fiber slows down the absorption of sugar in the blood, which helps prevent type 2 diabetes. Fiber may also help you lose weight by making you feel fuller longer and consume fewer calories. Chili powder is a thermogenic spice, meaning that it can speed up your metabolism and help you burn calories faster, so a bowl of spicy black bean chili is a great meal for weight loss.
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