Microwave two-bean chili bowl with cottage cheese
8 min · 38 g protein · 468 cals / serving
A vegetarian chili from three cans and the spice rack, hot in five minutes: black and kidney beans simmered in the microwave with tomatoes and green chiles, chili powder and cumin, then topped with a cool scoop of cottage cheese, melting cheddar and green onion.
Ingredients
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (10 oz) can canned tomatoes with green chiles, with their juice (or chopped tomatoes plus a pickled jalapeño)
- 1/4 cup salsa, jarred, medium or hot
- 2 tsp chili powder
- 1 tsp ground cumin
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1 cup cottage cheese (1%)
- 1/4 cup reduced fat cheddar cheese, grated
- 2 green onions, sliced
To serve
- 2 tbsp fresh cilantro, chopped
Steps
- Stir the beans, tomatoes with green chiles, salsa, chili powder, cumin, garlic powder and salt together in a large microwave-safe bowl and lightly mash about a quarter of the beans against the side to thicken it.
- Cover loosely and microwave 2 1/2 minutes, stir, then microwave 2 minutes more, until bubbling; give it another minute if it is not.
- Divide between two bowls and top each with a big scoop of cottage cheese, the cheddar and green onion. Add coriander if you like.
Good to know
Cottage cheese on chili?
It does the job of sour cream with far more protein: cool, tangy curds against the hot beans, half-melting as you eat. Blend it smooth first if you want it creamier.
Want meat in it?
Stir in a cup of shredded rotisserie chicken before microwaving and add 30 seconds; it turns it into a chicken chili for a bigger appetite.
Per
- Calories
- 87
- Protein
- (34%)
- 7 g
- Fat
- (17%)
- 2 g
- Carbohydrates
- (49%)
- 12 g
- of which sugar
- 1 g
- Fiber
- 3 g
- Sodium
- 383 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 936 kcal goes into the pot and 1095 g of ingredients comes out as about 1070 g of food: 87 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.