This Sweet Potato and Black Bean Chili was a recent feature on one of my appearances on The Vine THV11 and was based on a recipe from What’s Gaby Cooking, a blog I highly recommend you follow. I chose to add in a little extra kick by using the Mexican Rotel; I will probably add in some chipotle in adobo whenever I fix this just for us since we tend to like things on the spicier side.
Generally, I’m a healthy but sometimes indulgent cook. While we don’t routinely indulge in high fat or high sugar foods, that’s not to say we don’t enjoy both on occasion. I mean. We do love a big plate of fried crawfish tails when at the beach…and a juice hamburger from time to time. And don’t even get me started on pecan pie or chocolate chip cookies
However, we are trying to focus our choices more and more on plant-based foods. While we are neither vegan nor vegetarian, we both recognize the health benefits of a plant-based diet. You might say we are in transition toward less animal-based protein, but I doubt we’ll ever reach 100% omission. But that’s okay, y’all. Even steak gets old if it’s on the table every night!
This “chili” is more like soup to me. It’s thick with the beans, sweet potato and quinoa so it is very filling. It reheats well and is great to have on hand for a quick lunch leftover meal. If you’ve never cooked with quinoa before, here’s your opportunity to give it a try.
According to Forbes, com, there are numerous health benefits of quinoa (keen-wah):
“1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. It lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. It carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.”
If you are just not a quinoa fan, you can substitute another whole grain such as brown rice. If you’re already a fan, then you’ll absolutely love this Roasted Butternut Squash, Quinoa, Kale and Black Bean Bowl. Can you say “mouth-watering?”
Sweet Potato and Black Bean Chili
Loaded with lots of flavor from the spies, beans and Rotel, this plant-based chili is a healthier alternative to its meatier cousins. You won't miss the mat, however, and will benefit from the addition of the ancient grain, quinoa, which is a complete protein.
Ingredients
- 1 Tablespoon olive oil
- 1 medium sweet potato, peeled and cubed
- 1 large red onion, diced
- 1 red bell pepper, diced
- 4 cloves garlic, minced
- 2 1/2 Tablespoons chili powder
- 1/2 - 1 teaspoon ground chipotle pepper
- 1/2 teaspoon cumin
- 1/4 - 1/2 teaspoon salt
- 4 cups vegetable stock
- 1 15-ounce can black beans or black soy beans, drained and rinsed
- 1 10-ounce can Mexican Rotel
- 1/2 cup dried quinoa
- 4 teaspoons lime juice
- Avocado, cilantro, crema, cheese, guacamole, fresh tomatoes, optional
Instructions
- Heat a large heavy bottom pot with the oil over medium high heat.
- Add the sweet potato, onion and bell pepper and cook for about 5 minutes, until the onion is softened. Add the garlic, chili powder, chipotle, cumin and salt and stir to combine.
- Add the stock, Rotel black beans and quinoa and bring the mixture to a boil. Stir to incorporate.
- Cover the pot and reduce the heat to maintain a gentle simmer.
- Cook for 30-40 minutes until the quinoa is fully cooked and the sweet potatoes are soft and the entire mixture is thick like a chili.
- Add the lime juice and remove the pot from the heat. Season with salt as needed.
- Garnish with avocado, cilantro, crema or cheese before serving.
