banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Black Bean and Sweet Potato Chili

    Share

    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.

    Advertisement

    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

    Advertisement

    Black Bean and Sweet Potato Chili

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.