Sweet potato and black bean chilli in a bowl with garnish ready to be served.
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.

Sweet potato and black bean chilli in a bowl with garnish ready to be served.

 

Developed by Shannon Crocker, RD PHEc 

8 servings 
50 minutes (prep: 15 mins / cook: 35 mins)

3 (1733 ratings)
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Time required

50 minutes

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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

  1. 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.
  2. 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.
  3. Stir in spinach and cook just until slightly wilted. Stir in lime juice, salt, and pepper.
  4. 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

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.