It’s hard not to love chili. While it is delicious, store-bought brands may contain preservatives and chemicals. It’s much better and healthier to make your own. This healthy sweet potato and black bean chili is a nice, seasonal twist on a traditional recipe.
Let’s take a closer look at the ingredients in this healthy sweet potato and black bean chili.
Cumin:
This spice is packed with antioxidants and vitamins, which help kill free radicals and reduce inflammation.
Olive oil:
It has a wide variety of polyphenols, which are substances found in olive oil (and many other foods) that help reverse pro-inflammatory enzymes and molecules in the body. Just 1-2 tablespoons of olive oil a day can help with inflammation.
Onions:
Onions are an excellent source of a sulfur molecule called Onionin A, which inhibits the activity of the white blood cells that cause inflammation. Onions are also packed with antioxidants, the most potent being quercetin. This antioxidant also provides anti-inflammatory benefits.
Sweet potatoes:
They are an excellent source of vitamin A and beta-carotene, which are two key antioxidants for overall health. Sweet potatoes have anti-inflammatory properties, and have shown benefits in regulating blood sugar.
Directions:
1. Add 1 tbsp plus 2 tsps of olive oil to a dutch oven on medium-high heat. Add one diced and peeled sweet potato and one diced onion for about 4 minutes, until the onion begins to soften.
2. Add 4 minced cloves of garlic, 2 tbsps of chili powder, 3 tsps of cumin, and 1/2 tsp of ground chipotle chile and 1/4 tsp of sea salt, cook and stir for about 30 seconds.
3. Add 2 1/2 cups of filtered water and bring to a simmer. Cover and continue to simmer until sweet potatos are tender, about 10 to 12 minutes.
4. Add two 15-ounce cans of black beans, 1 can of tomatoes, and the juice of 1 lime, increase the heat to high and bring to a simmer, stirring often. Reduce heat and simmer until the liquid is slightly reduced, about 5 minutes.
5. Remove from heat and stir in a handful of cilantro
6. Serve and enjoy!
Make sure ingredients are organic
Enjoy this healthy sweet potato and black bean chili!
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REFERENCES:
1. “Sweet Potato & Black Bean Chili Recipe.” EatingWell. EatingWell, n.d. Web. 06 Oct. 2016.
