By Marilyn Harris
Enquirer contributor

No matter what your New Year's resolutions, it's wise to include beans in any healthy diet plan. Nutritious and delicious, beans provide fiber, protein and a long list of essential vitamins and minerals. As in today's example, black beans have no problem starring in a dish without the addition of meat or poultry, proven by the fact this vegetarian chili is popular with meat-loving friends as well as vegetarians.

A hearty pot of flavorful beans is the perfect choice to cook on the weekend, so you have something quick and easy to heat and eat after a busy day. It's the sort of dish that becomes tastier after a couple of days in the refrigerator.

Some soup recipes work great with canned beans, but in this case, the extra time and effort required to prepare the dried black beans will pay off. Traditional recipes usually call for soaking beans for hours. The quick method described in this recipe works as well, but if it is more convenient to do the bean soaking one day and the remaining preparation the next, there is no reason not to do it that way.

Please note the directions for sauteing cayenne pepper, paprika and cumin before adding onions and garlic. Just a minute in the hot oil will toast the spices and enhance their pungent flavors essential for seasoning this delicious chili. If you have an adventurous palate with a love for spicy food, feel free to add more cayenne and jalapeno.

An optional addition to this dish is white or brown rice. Spoon a large spoonful into the bowl, then ladle the chili over the rice.

The toppings add a festive garnish and extra flavor, making this chili a great choice for a Super Bowl party. I suggest offering a couple of salsas as toppings and two or three varieties of shredded cheese. Just place small bowls of toppings on the buffet table and let everyone help themselves.

Black Bean Chili

4 cups dried black beans, rinsed and drained

1/3 cup extra-virgin olive oil

1/2 teaspoon cayenne pepper (or to taste)

1 tablespoon Hungarian sweet paprika

1 tablespoon cumin

2 cups chopped onions

3 large cloves garlic, minced

4 medium to large fresh jalapeŇo chiles, seeded and chopped

1 28-ounce can plum tomatoes, chopped (with juice)

2 teaspoons dried oregano leaves

2 teaspoons fresh thyme leaves

2 teaspoons salt, or to taste

TOPPINGS

2 cups shredded mild cheddar cheese (or Jack cheese)

1/2 cup chopped green onions

1 cup sour cream

1/4 cup chopped cilantro

Place beans in a large pot. Cover with several inches of water. Cover and bring to a boil. Allow to sit 1 hour.

Drain beans and return to rinsed pot. Cover with fresh water again. Bring to a boil. Cover and simmer about 2 hours, or until tender but not falling apart. (Add extra water during the cooking time, if needed.) Drain, reserving 2 cups liquid.

Heat oil in a heavy pot over medium heat. Stir in cayenne, paprika and cumin. Cook, stirring, 1 minute or until very aromatic. (Do not allow to burn.) Add onions and saute, stirring, for 5 minutes. Stir in garlic and chiles; cook 2 more minutes. Stir in the tomatoes and herbs. Bring to a boil and cook, stirring occasionally, 15 minutes.

Add beans and bean liquid. Cook, covered, 10 minutes longer. Season with salt. To serve: Ladle chili into a bowl and top with toppings of choice. Makes 10 to 12 servings.

Contact Marilyn Harris by mail: c/o Cincinnati Enquirer, 312 Elm St., Cincinnati 45202; e-mail:

marilyn@55krc.com.