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.