VEGETARIAN SWEET POTATO AND BLACK BEAN CHILI

SWEET POTATO CHILI 1

Ingredients

 

  • 2 medium-large sweet potatoes, washed and diced (peel, optional)
  • 1-2 hot peppers of your choice, diced
  • 2 large onions, diced
  • 4 cloves garlic, minced
  • 1 cup water
  • 2 (15-ounce) cans black beans, rinsed
  • 1 (28-ounce) can diced tomatoes
  • 1 (10.75 oz) can condensed tomato soup
  • 4 teaspoons lime juice
  • 1-2 teaspoons sugar
  • 2 tablespoons chili powder
  •  4 teaspoons ground cumin
  •  1/2 teaspoon ground chipotle chile (see Note)
  •  1/4 teaspoon salt
  • 1/2 cup chopped fresh cilantro (optional)

Preparation

Place first 10 ingredients in slow cooker and mix well.  Cook on LOW 5 hours.  Add all spices except for cilantro and cook 1 additional hour.  Adding spices toward the end of slow cooking helps retain the spice’s flavor and vigor.

Serve with cilantro and a dollop of plain Greek yogurt (instead of sour cream – less fat and more protein) if desired.

*I might also serve over cooked brown rice, with tortilla chips or my quesadillas (Recipe coming soon!)

 

  • Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.  I used a sprinkle of red pepper flakes instead.

Nutrition

Per serving: 307 calories; 6 g fat (1 g sat, 5 g unsat); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 14 g fiber; 494 mg sodium; 947 mg potassium.

Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv).

Exchanges: 3 starch, 1 vegetable, 1 lean meat

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SNOW STORM SOUP

IN THE MIDDLE OF A SNOW STORM IN BUFFALO, NY THERE IS NOTHING BETTER THAN MAKING SOME VEGETARIAN BLACK BEAN SOUP!

black bean soup 1

I MAKE THIS IN THE CROCK POT SO JUST THROW EVERYTHING IN!

1 small onion, diced
1 tsp garlic
1/2 c frozen corn
2 c vegetable broth
1 c hot salsa
1 (15oz) can black beans, drained and rinsed
1 Tbsp chili powder
1 Tbsp cumin
dash of lime juice

cheddar cheese and tortilla chips (OPTIONAL)

Place first 6 ingredients in crock pot and cook on LOW setting 4-5 hours. Add spices and lime juice in the last hour of cooking.

Serve with cheddar cheese and tortilla chips on top!

4 servings

PROVIDES NEARLY 45% OF YOUR DAILY PROTEIN NEEDS AND MINIMAL FAT. (TO ELIMINATE MORE FAT FORGO THE CHEESE AND CHIPS.)

THIS IS WHAT IT LOOKS LIKE THIS MORNING IN LAKE VIEW, NY!

HEAT UP IN A SNOW STORM WITH THIS SPICY HOT SOUP! 

**Personally, I would double the recipe because I want more than 4 servings of this – clears the sinuses too!!