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Combine this vegetarian chili with a whole grain for a complete protein.
Sweet Potato and Black Bean Chili
This recipe is full of carotenoids, vitamins A, C, E, and other nutrients that support eye health. Vegetarian chili is low in saturated fat and provides a complete protein when combined with a whole grain. This recipe is by Dawn Dailidenas, a student clinician who sees nutrition patients at Bastyr Center for Natural Health.
2 tablespoons olive oil
1/4 teaspoon red pepper flakes (optional)
1 medium onion, chopped
2-4 cloves garlic, minced
3 small bell peppers (green, red, & orange), diced
1 large carrot, diced
2 tablespoons chili powder
1/2 teaspoon paprika
1/4 teaspoon cumin
1/2 teaspoon ground black pepper
1/2 teaspoon sea salt, more to taste
1/8 teaspoon cayenne pepper (optional)
2-15 oz. cans kidney beans
1-15 oz. can black beans
1 cup water
1-15 oz. can diced tomatoes with fire roasted peppers
1 medium sweet potato, cut into 1/2-inch cubes
Heat soup pot over medium heat, add olive oil and coat bottom of pot. Add pepper flakes and onion; cook until translucent. Add garlic, peppers, and carrots, sauté until peppers and carrots are tender but not too soft. Add spices, salt and pepper and stir to combine. Add beans, water, tomatoes and sweet potato, stir, cover, and reduce heat to low (add more water if thinner chili is desired). Simmer for 30-40 minutes, stirring occasionally. Chili is done when sweet potato breaks easily with fork. Optional garnishes: sour cream, green onion, cheese, avocado, cilantro.
Yield: 4-6 servings
Hands-on time: 30 minutes
Total cook time: 1 hour
Copyright 2014, D. Dailidenas, Original Recipe. (Reviewed by Cynthia Lair, CHN)