ONE POT
Sweet potato and black bean chilli
This tasty chilli will quickly become a family favourite. Make a batch on the weekend so you’ve got it ready for quick and nourishing meals during the week.
Developed by Shannon Crocker, RD PHEc
8 servings
50 minutes (prep: 15 mins / cook: 35 mins)
Time required
50 minutes
Carbohydrates
47 g/serving
Ingredients
- 4 tsp (20 mL) canola oil
- 1 large onion, diced
- 3 cloves garlic, minced
- ¼ cup (60 mL) tomato paste
- 4 cups (1 L) peeled, chopped sweet potatoes (2 sweet potatoes)
- 1 large sweet orange pepper, chopped (about 1-1/2 cups/375 mL)
- 2 tbsp (30 mL) chilli powder
- 2 tsp (10 mL) ground cumin
- 2 tsp (10 mL) dried oregano
- 3 cups (750 mL) drained and rinsed, no salt added black beans
- 1 can (796 mL) no salt added diced tomatoes (with juice)
- 2 cups (500 mL) water
- 3 cups (750 mL) baby spinach
- Juice of 1/2 lime (or more to taste)
- ½ tsp (2 mL) each salt and freshly ground pepper
- Optional garnishes: Plain Greek yogurt, diced jalapeno, chopped fresh cilantro, sliced avocado
- Calories 250
- Carbs 47 g
- Sugar 11 g
- Fibre 11 g
Directions
- In a large pot, heat oil over medium-high heat. Add onion; sauté until starting to soften. Stir in garlic and tomato paste; cook for 1 minute, stirring constantly.
- Add sweet potatoes, orange pepper, chilli powder, cumin, and oregano; sauté for 2 minutes. Stir in black beans, diced tomatoes, and water; increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until sweet potatoes are tender, about 15 minutes.
- Stir in spinach and cook just until slightly wilted. Stir in lime juice, salt, and pepper.
- Serve with Greek yogurt, jalapeno, cilantro and avocado (as desired).
Tip: Refrigerate extra canned beans in a covered container to add to salads, tacos, soup or power bowls. A spoonful of plain Greek yogurt boosts protein and satisfaction in your bowl of chilli.
Per serving (1 of 8)
- Calories 250
- Protein 10 g
- Total fat 3 g
- Saturated fat 0.4 g
- Cholesterol 0 mg
- Carbohydrates 47 g
- Fibre 11 g
- Sugars 11 g
- Added sugars 0 g
- Sodium 246 mg
- Potassium 1100 mg
Recipe developed by Shannon Crocker, RD PHEc
