Black bean and sweet potato chili

Ingredients for 4

2 cloves garlic, minced
1 small onion, diced
2 small sweet potatoes, peeled and chopped
2 medium carrots, sliced
1/2 red bell pepper, chopped (optional)
2 tbsp olive oil
1 15 ounce can black beans
1 15 ounce can diced tomatoes or tomato sauce
1/2 cup vegetable broth
1 tbsp chili powder
1 tsp cumin
1/2 tsp cayenne (or to taste)
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper

Medium

Directions

1. Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

2. Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

3. Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

4. Makes 5 servings of homemade black bean chili.

5. Nutritional information (per serving):
Calories: 427, Calories from Fat: 67
% Daily Value:
Total Fat: 7.5g, 12% / Saturated Fat: 1.2g, 6% Trans Fat: 0g
Cholesterol: 0mg
Sodium: 368mg, 15%
Total Carbohydrates: 72.0g, 24%
Dietary Fiber: 17.3g, 69%
Protein: 21.4g
Vitamin A 289%, Vitamin C 65%, Calcium 15%, Iron 31%

main courses March 10, 2012 03:03