Vegetarian chili can be a healthy alternative for a meatless Monday meal or just for a change of pace. Why not try this vegetarian chili recipe that features sweet potato and black beans?
Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night.
Nutrition Questions
• Is This Recipe Vegan?
Yes, this recipe is vegan, as it contains no animal products.
• Are Herbs and Spices Good for You?
The herbs and spices in this recipe—cilantro, cumin, ground chipotle chili, chili powder and garlic—have some amazing health benefits. Loaded with antioxidants, spices and herbs, in general, play a positive role in health. Specifically, certain herbs and spices can help improve heart health, lower the risk of cancer, reduce inflammation, help control blood sugar, protect against cognitive decline, lower blood pressure, bolster immunity and boost mood.
More does not necessarily mean better, though, when it comes to herbs and spices. Some of them can interfere with certain medications, so use them in moderation. And notify your health care practitioner of any herbs and spices you use regularly, especially if taking them as a supplement.
• Are Black Beans Healthy?
Like other legumes, black beans are a great plant-based source of protein. They’re also packed with vitamins, minerals and antioxidants. A 1/2 cup serving of black beans will give you about 7 grams of fiber, per the United States Department of Agriculture. Regularly including legumes like black beans in your diet may help reduce your risk of disease, including heart disease, cancer and neurodegenerative diseases, like Parkinson’s and Alzheimer’s. Black beans have a special type of fiber called resistant starch, which helps improve gut health. Black beans are also low glycemic and can help keep blood sugar stable.
• Do Onions Have Any Health Benefits?
While onions may make you cry while cutting them, there is no reason to cry over their health benefits. Packed with antioxidants, onions have anti-inflammatory and antibacterial properties. They may help with blood pressure, and for people with diabetes, they can help lower blood sugar.
Tips from the Test Kitchen
• Do I Need to Peel Sweet Potatoes?
To peel or not peel your sweet potatoes comes down to personal preference. We peel the sweet potatoes in this recipe, which helps the potatoes break down some and thicken the chili. However, leaving the peels on the sweet potato ups the fiber content of the dish and also helps the cubes hold together in the chili if you prefer more texture. It’s up to you! If you do leave the peels on, make sure the sweet potatoes are scrubbed before chopping.
• Is There a Substitute for Ground Chipotle?
We love the smoky heat ground chipotle lends to this chili. Chipotle peppers are smoked jalapeño peppers found in jars in a thick adobo sauce or dried and ground into powder. Ground chipotle chili pepper can be found in the spice section of most supermarkets or online. If you can’t find dried chipotle, you can substitute it with the jarred variety, adding one chopped chipotle in adobo in place of the ground. Chipotle peppers can be on the spicy side, so if you prefer a more mild chili, you can substitute regular chili powder for the chipotle or skip it altogether.
• Garnishes to Try
This chili is great served with tortilla chips, cornbread and coleslaw or topped with a few garnishes. Monterrey Jack or Cheddar cheese would be excellent melted on top along with sliced radish, scallion or finely chopped sweet onion. Avocado adds creaminess along with sour cream if you want something to tame the heat, or you can try adding a fresh chopped tomato or roasted corn to have even more veggies in this healthy chili.
• Can I Make Sweet Potato & Black Bean Chili Ahead?
Yes! Cover and refrigerate the chili for up to three days or freeze for up to three months.
Vegetarian Chili Recipe: Sweet Potato & Black Bean Chili
Ingredients (makes 4 servings)
• 1 tablespoon plus 2 teaspoons extra-virgin olive oil
• 1 medium-large sweet potato, peeled and diced
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• 4 teaspoons ground cumin
• ½ teaspoon ground chipotle chili
• ¼ teaspoon salt
• 2 ½ cups water
• 2 (15 ounce) cans black beans, rinsed
• 1 (14 ounce) can diced tomatoes
• 4 teaspoons lime juice
• ½ cup chopped fresh cilantro
Directions
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.
2. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer.
3. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
4. 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.
5. Remove from heat and stir in cilantro.
Nutrition
323 Calories
8g Fat
55g Carbs
13g Protein
Click here to get full recipe for vegetarian chili.
