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Sweet Potato and Black Bean ChiliSweet Potato and
Black Bean Chili

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

November 24, 2013

 

Yield: 8 servings

 

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 small onion, finely diced
  • 1 small sweet potato, peeled and diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon ground chipotle chile, (see Note)
  • 1/8 teaspoon salt (optional)
  • 1 1/3 cups water
  • 1 15-ounce can black beans, rinsed
  • 1 cup canned diced tomatoes
  • 2 teaspoons lime juice
  • 2 tablespoons chopped fresh cilantro

 

Preparation

  1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened.

  2. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds.

  3. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes.

  4. Add beans, tomatoes and lime juice; increase heat to high to bring to a boil, stirring often.

  5. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes.

  6. Remove from the heat and stir in cilantro.

 

Chipotle peppersTips and Notes

 

  • Make Ahead Tip: Add all the ingredients except the cilantro; cover and refrigerate for 2 days. Reheat, stir in the cilantro and add more lime if desired.


  • Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

 

 

Nutrition information per serving

Calories: 187

Total Fat: 3g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 350mg

Total Carbohydrate: 33g

Dietary Fiber: 8g

 

Source: Women's Health

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, November 21, 2014