Healthy Recipe: Garlicky Black Beans with Summer Squash & Homemade Tortilla Chips

Garlicky Black Beans

Enjoy the great flavor of these garlicky black beans with a little kick. Serve them with homemade tortilla chips for a different take on nachos!

For the Black Beans

3 T olive oil
1 medium-sized onion, diced
4 cloves of garlic, finely chopped
1 Jalapeño pepper, seeded and diced
2 medium-sized zucchini/summer squash, cut into 1/4 inch chunks
2 Tbsp. chili powder
1 1/2 t ground cumin
1 1/2 t dried oregano
½ t salt
¼ t black pepper
2 (15 oz.) cans black beans, rinsed and drained
1 cup vegetable stock

1. Heat the olive oil in a dutch oven over medium-high heat. Add the onion and cook for about 3 minutes.
2. Stir in the garlic, jalapeño, and zucchini. Cook for about 1 minute.
3. Add the chili powder, cumin, oregano, salt, and pepper and continue to cook, stirring often, for about 8 minutes.
4. Add the broth and cook for 1 more minute, stirring often. Bring to a low boil. Reduce heat to low and simmer for 15 minutes.
5. Serve with ¼ cup minced cilantro, a dollop of Greek yogurt and freshly squeezed lime juice.

6 Servings
Nutrition per serving
Calories: 230
Fat: 8g
Sodium: 300mg
Carbohydrates: 33g
Protein: 10g

Home Made Tortilla ChipsFor the Tortilla Chips

1 (12-ounce) package corn tortillas
1 T canola oil
1 t ground cumin
1 t chili powder
½ t garlic powder
½ t salt

1. Preheat oven to 350 degrees F (175 degrees C).
2. Brush each tortilla with oil.
3. Cut tortillas into 8 chip-sized wedges and arrange the wedges in a single layer on a cookie sheet (TIP: You can stack 2-3 and cut them together).
4. Combine the cumin, chili powder, garlic powder and salt in a small bowl and sprinkle on the chips.
5. Bake for about 7 minutes. Rotate the pan and bake for another 8 minutes or until the chips are crisp, but not too brown.

4-6 Servings
Nutrition per serving
Calories: 220
Fat: 6g
Sodium: 350mg
Carbohydrates: 39g
Protein: 5g

Anschutz Health and Wellness Center