Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.


"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili." -Harry James, Author

The refrigerator light goes on...

This is a super simple chili to make and so versatile. You don't need to cut up the chicken thighs. As the chili simmers they will cook gently for the perfect texture.

You could use leftover cooked chicken or turkey also. On top of being so easy it is everything that is great about a Mediterranean style diet: lean meat, good fats, legumes, and veggies all made fresh in your kitchen with all of 10 minutes prep time.


Black Bean Chili

Servings: 6 | Serving size: 1 1/2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied and makes great leftovers. Serve with Cornbread Muffins.

Black Bean Chili Recipe from Dr. Gourmet


  • 1 tsp. olive oil
  • 4 cloves garlic (sliced thinly)
  • 2 large onions (diced)
  • 1 1/2 lbs. boneless, skinless, chicken thighs
  • 3 15-ounce cans no salt added black beans
  • 2 cups no salt added vegetable stock
  • 1 15-ounce can no salt added diced tomatoes
  • 2 tsp. chili powder
  • 2 tsp. smoked paprika
  • 1 1/2 tsp. ground cumin
  • 1 1/2 tsp. dried oregano
  • 1/4 tsp cinnamon
  • 3/4 tsp. salt
  • fresh ground black pepper to taste
  • 3 ounces reduced fat cheddar cheese (shredded)
  • 1/2 cup cilantro leaves
  • 6 Tbsp. reduced fat sour cream

Place the olive oil in a large sauce pan over medium high heat. Add the garlic and cook, stirring frequently, for about 2 minutes.

Add the diced onion and cook for about 3 – 5 minutes until the onions have softened slightly. Add the chicken thighs and brown them lightly.

Add the water, chili powder, cumin, salt, pepper, cinnamon and black beans. Stir.

When the chili begins to boil reduce the heat to medium or low so that the chili will simmer. Cook for about 40 minutes, stirring occasionally.

Serve topped with 1/2 ounce shredded cheese and 1 Tablespoon sour cream per serving and sprinkle the cilantro over the top.

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 6

Amount Per Serving

Calories 440 Calories from Fat 117
% Daily Value
Total Fat 13g 17%
    Saturated Fat 6g 28%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 130mg 43%
Sodium 560mg 24%
Total Carbohydrates 42g 15%
    Dietary Fiber 14g 50%
    Sugars 6g
Protein 40g
Vitamin A 9% Vitamin C 14%
Calcium 21% Iron 27%
Vitamin K 20mcg Potassium 1100mg