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Black Bean and Sweet Potato Chili


    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




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