recipe

Sweet Potato, Black Bean and Chickpea Chilli

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Sweet Potato, Black Bean, and Chickpea Chilli

Overview:
Sweet Potato, Black Bean, and Chickpea Chilli is a hearty and nutritious vegetarian dish that’s perfect for anyone looking for a delicious and satisfying meal. This chili is known for its rich blend of flavors and textures, combining the sweetness of sweet potatoes with the earthiness of black beans and the protein-packed chickpeas. It’s a great option for vegetarians and vegans but can be enjoyed by anyone who appreciates a flavorful chili.

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History:
The exact origin of this dish is difficult to pinpoint, but it likely emerged as a creative twist on traditional chili recipes, incorporating sweet potatoes and chickpeas for added nutrition and flavor. Over time, it has gained popularity as a hearty and wholesome meal option, especially among those who are looking to incorporate more plant-based ingredients into their diet.

Components:
Here are the key components you’ll need to prepare Sweet Potato, Black Bean, and Chickpea Chilli:

Ingredients:

  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
  • 1 can (14 ounces) diced tomatoes (or use fresh tomatoes)
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 tablespoon olive oil
  • 2 cups vegetable broth
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper (adjust to taste for spiciness)
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish (optional)
  • Sour cream or Greek yogurt for serving (optional)

Steps to Prepare:
Now, let’s go through the steps to prepare this delicious chili:

Step 1: Prepare the Sweet Potatoes

  • Peel and dice the sweet potatoes into bite-sized pieces.

Step 2: Sauté the Aromatics

  • In a large pot or Dutch oven, heat the olive oil over medium heat.
  • Add the chopped onion, garlic, and bell peppers. Sauté until they become soft and fragrant, about 5 minutes.

Step 3: Add the Spices

  • Stir in the chili powder, cumin, paprika, and cayenne pepper. Cook for another minute to toast the spices.

Step 4: Add Sweet Potatoes and Tomatoes

  • Add the diced sweet potatoes and canned diced tomatoes (with their juice) to the pot. Stir well.

Step 5: Add the Beans and Broth

  • Pour in the drained and rinsed black beans and chickpeas.
  • Add the vegetable broth.
  • Season with salt and pepper to taste.

Step 6: Simmer and Cook

  • Bring the chili to a boil, then reduce the heat to low.
  • Cover and simmer for about 20-25 minutes or until the sweet potatoes are tender and the flavors meld together.

Step 7: Serve

  • Once the chili is ready, ladle it into bowls.
  • Garnish with fresh cilantro or parsley if desired.
  • You can also top it with a dollop of sour cream or Greek yogurt for a creamy contrast.

Total Time Needed:
The preparation and cooking time for Sweet Potato, Black Bean, and Chickpea Chilli is approximately 45 minutes. This makes it a relatively quick and easy dish to prepare, making it perfect for weeknight dinners or gatherings with friends and family.

Enjoy your homemade Sweet Potato, Black Bean, and Chickpea Chilli! It’s not only delicious but also packed with nutrients and flavors that will satisfy your taste buds.

Nutrition Facts for Sweet Potato, Black Bean, and Chickpea Chilli

Here is the approximate nutritional information for a serving of Sweet Potato, Black Bean, and Chickpea Chilli. Keep in mind that these values can vary based on portion size and specific ingredients used:

  • Calories: Approximately 350-400 calories per serving.
  • Protein: Provides a good source of plant-based protein from the black beans and chickpeas, with around 10-15 grams per serving.
  • Fiber: High in dietary fiber, delivering about 10-15 grams per serving, aiding in digestion and promoting a feeling of fullness.
  • Carbohydrates: Approximately 60-70 grams per serving, mainly from the sweet potatoes, beans, and chickpeas, providing a steady source of energy.
  • Fats: Low in fat, with about 2-5 grams per serving, primarily from any added oils.
  • Vitamins: Rich in vitamins, particularly vitamin A from the sweet potatoes, as well as vitamin C and various B vitamins from the bell peppers and spices.
  • Minerals: Good sources of minerals like potassium, magnesium, and iron from the beans and chickpeas.
  • Antioxidants: Contains antioxidants from ingredients like sweet potatoes, bell peppers, and tomatoes, which help protect cells from damage.
  • Heart Health: The absence of saturated fats and cholesterol makes this dish heart-healthy. The fiber content also contributes to heart health.
  • Digestive Health: High fiber content aids in digestion and promotes a healthy gut.
  • Vegetarian/Vegan Friendly: Suitable for vegetarians and vegans, providing essential nutrients without animal products.
  • Weight Management: The combination of fiber and protein can help with weight management by promoting satiety.

Health Information:

  • Low in Saturated Fat: This dish is low in saturated fat, making it a heart-healthy option.
  • High in Fiber: The high fiber content supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
  • Rich in Vitamins: It’s a good source of essential vitamins like vitamin A and vitamin C, which are important for overall health and immune function.
  • Protein-Rich: The combination of beans and chickpeas provides a substantial amount of plant-based protein, making it suitable for those seeking meatless protein sources.
  • Vegan-Friendly: This recipe is entirely plant-based, suitable for vegans and vegetarians.
  • Gluten-Free: It’s naturally gluten-free, making it appropriate for individuals with gluten sensitivities or celiac disease.
  • Balanced Nutrition: The combination of sweet potatoes, beans, and chickpeas creates a well-rounded meal with a balance of carbohydrates, protein, and fiber.

Please note that these values are approximate and can vary depending on the specific ingredients and serving sizes used in your recipe. It’s always a good idea to calculate precise nutritional information based on the exact brands and quantities of ingredients you use if you have specific dietary concerns or requirements.

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