Black Bean and Sweet Potato Chili
The black beans marry well with the vegetables and spices in what can only be described as a chili that warms even if the weather outside is frightful.
2 tsp (10 mL) vegetable oil
1 small onion, finely diced
1 medium sweet potato, peeled and diced
1 small zucchini, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 Tbsp (15 mL) chili powder
2 tsp (10 mL) ground cumin
Pinch sea salt
1 1/2 cups (375 mL) water
1 - 14 oz (398 mL) can black beans, rinsed
1 cup (250 mL) canned diced tomatoes
2 tsp (10 mL) fresh lime juice
2 Tbsp (30 mL) fresh cilantro, chopped
Heat oil in large saucepan over medium-high heat. Add onion, sweet potato, and zucchini; cook, stirring often, until onion is slightly softened, about 2 minutes. Add red pepper, garlic, chili powder, cumin, and salt; cook, stirring constantly, for 30 seconds.
Add water, bring to a boil, reduce heat, and cover and simmer until sweet potato is tender, 10 to 12 minutes.
Add beans, tomatoes, and lime juice; increase heat to high, and return to a strong simmer, stirring often. Reduce heat to maintain a slight boil and cook 5 additional minutes. Remove from heat and toss in cilantro.
Serves 2 to 3.
Each serving contains: 295 calories; 12 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 55 g carbohydrates; 15 g fibre; 350 g sodium
Source: "Back in Black", alive #324, October 2009
Black Bean and Sweet Potato Chili
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
