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Sweet Potato & Black Bean Chili




Source of Recipe


From: ArcaMax's Healthy Recipes, via EatingWell Test Kitchen (2/15/ 2011)


Recipe Introduction


Note from the Eating Well Test Kitchen: Make a double batch of this quick vegetarian chili, full of black beans & sweet potatoes. Eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread & coleslaw.


List of Ingredients




1 tablespoon, plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled & diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see Note)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Recipe



1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10-12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
3. Cover & refrigerate for up to 3 days or freeze for up to 3 months. Serves 4 (about 2 cups each serving).

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

Nutritional Info:
Calories - 319
Carbohydrates - 54
Fat - 8 (Saturated - 1, Monounsaturated - 5)
Protein - 12
Cholesterol - 0
Dietary Fiber - 15
Potassium - 1036
Sodium - 518

Nutritional Bonus:
Vitamin A (213% daily value)
Vitamin C (48% dv)
Iron (32% dv)
Folate (29% dv)
Potassium (27% dv)
Calcium (16% dv)