Kale, Sweet Potato and Black Bean Chili
Ingredients
3 medium-sized organic sweet potatoes, cut into cubes (about 6 cups, peeled or unpeeled)
2-3 Tablespoons olive/avocado/coconut oil (divided)
1 teaspoon smoked paprika, ½ teaspoon pink Himalayan sea salt, ⅛ teaspoon cayenne pepper
1 small onion, chopped (about 1 cup)
4 Tablespoons minced garlic cloves (4-6 cloves)
1 Tablespoon chili powder, 2 teaspoons ground cumin, ½ teaspoon pink Himalayan/sea salt
2 (15 oz) cans organic diced tomatoes (petite or regular)
2 cups low-sodium organic vegetable/chicken broth or filtered water
1 teaspoon cocoa powder
2 (15 oz) cans organic black beans, rinsed & drained
1 cup (or more) packed organic chopped kale
Optional Toppings:
Fresh cilantro
Sliced avocado
Greek yogurt
Lime juice
Instructions
- Preheat oven to 400F.
- Wash and cube sweet potatoes; peel can be left on if desired. Place into a bowl, drizzle with olive oil. Add in smoked paprika, salt, and cayenne pepper. Toss to coat well. Spread onto a parchment-lined baking sheet in a single layer. Roast in preheated oven for about 25 minutes. Set aside.
- In a large pot over medium heat, add in 1 Tablespoon olive oil, onion, garlic, chili powder, cumin, and salt. Stir and cook about 4 minutes, until fragrant.
- Add in tomatoes, water, and cocoa powder. Bring to a boil and turn down heat, simmering for about 30 minutes.
- Pour in black beans and roasted sweet potatoes. Stir and cook for 5 more minutes, or until desired consistency is reached, adding extra water if needed. Stir in chopped kale at last minute.
- Serve with desired toppings and enjoy!
Notes
Serves 4. Per serving (using olive oil and low-sodium organic chicken broth):
Calories: 551
Total Fat: 12.4g
Total Carbohydrate: 83.6g
Dietary Fiber: 22.1g
Sugars: 23.8g
Protein: 18.6g
Ingredients Highlights
Black beans are prized for their high protein and fiber content, but they also help strengthen bones, lower blood pressure, and protect the heart.
Coconut oil provides a boost of healthy fat that can energize and satiate. It is a strong antiviral, anti-inflammatory, and antibacterial food.
Garlic is a member of the allium family (which also includes onion, scallion, shallot, leek, and chives) and is clinically shown to support the immune system.
Kale has several times the recommended daily amount of vitamins A, K, and C, plus a healthy dose of protein.
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling.
Sweet potatoes are a versatile root vegetable brimming with health benefits. They’re high in antioxidants and fiber, are excellent for eye health, and promote a healthy brain and gut.
I had just used all my kale, so I substituted baby spinach. This was just what I needed on a chilly but gorgeous fall day! I really like the listing of the major ingredients and seeing how they contribute to my overall health!