Black Bean Sweet Potato Chili
When the thermostat dips with the arrival of fall, I begin to crave a big, warm bowl of soup chock full of healthy ingredients. I make a lot of typical vegetable Italian soups, but every so often I throw in a pot of spicy chili into our weekly menu. Now that we are embracing a mainly plant based diet, I make my chili with lots of vegetables, beans, and spices, and we do not miss the meet at all. For this chili, I added diced sweet potatoes along with black beans, creating a filling, stick to your ribs meal, and no one will miss the meat. Even if you are not vegetarian, this is a great meatless Monday option, or would be enjoyed by all on football game days. This chili freezes really well, so I now double it when I make it, enjoying some on the day it is made, and freezing the rest for a future meal on a busy day when I won’t have much time in the kitchen.
We garnished our soup simply with a scoop of fat free Greek yogurt and some chopped chives, but you can choose your garnish of choice. Shredded cheddar cheese, corn chips, sour cream, or even a spoonful of fresh guacamole are all great garnish options.
- Garlic is also an immune system hero, protecting the body from infections and illness. Garlic also contains allicin, a potent phytonutrient that is great for cardiac health, as it has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.
- Sweet potatoes are true superstars. They’re loaded with carotenoids, vitamin C, potassium, and fiber.
- Black beans are high in fiber and a good source of low fat protein.
Black Bean Sweet Potato Chili
Yield: Serves 6
Prep Time: 20 mins
Cook Time: 50 mins
Ingredients:
3 Tablespoons Olive Oil
1 Large Onion, Peeled & Diced
2 Carrots, Diced
2 Celery Stalks, Diced
4 Cloves Garlic, Peeled & Minced
1 Large Sweet Potato, Peeled & Diced
1 Cup Frozen Sweet Corn, Thawed
1 Tablespoons Chipotle Chili Powder
1 Teaspoon Ground Cumin
Salt & Pepper
4 Cups Vegetable Stock
1 (15 Ounce) Can Chopped Tomatoes
1 (15 Ounce) Can Black Beans, Drained
1/3 Cup Chopped Fresh Cilantro
1 Tablespoon Fresh Lime Juice
Garnish of Choice (See Notes Above)
Directions:
In a large heavy pot, heat the olive oil over medium heat.
Add the onion, carrots, and celery, and cook, stirring often until the onion has softened, about 5 minutes.
Add the garlic, sweet potato, corn, chili pepper, cumin, salt and pepper, and stir to combine.
Cook for 2 to 3 minutes until fragrant.
Add the stock and tomatoes and bring to a boil.
Reduce the heat to a simmer, and continue to cook until the chili has thickened, and the potatoes are fork tender, about 30 minutes.
Add the black beans, stir to mix, then simmer another 10 minutes or so.
Stir in the cilantro and lime juice.
Serve in individual bowls with garnish of choice.
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I’ve made a soup very much like this and it is delicious. The only thing I do is cook my own black beans and dice up my own tomatoes that I have frozen from my garden. Canned food is so full of sodium, even the low sodium ones, that I avoid it whenever I can.
[Reply]
recipe Reply:
November 22nd, 2014 at 4:09 pm
Morgan, I cook my own beans as well, and fresh ingredients are always best when available, but low sodium canned beans are a good option when folks are pressed for time.
[Reply]