This sweet potato and bean chili is the perfect comfort food especially since the Dallas area got blasted with an ice storm this weekend. Not only is this yummy chili nourishing and gluten free and vegan friendly {without the optional toppings}. It is packed with protein thanks to the beans, avocado, Greek yogurt, and cheese making this a great option if your little one doesn’t care for animal protein. This recipe makes enough for a few days worth of meals. I froze the leftover sweet potato & bean chili in single servings for an easy reheat meal{s} in the future.
This recipe calls for corn. You may use fresh, canned, or frozen corn. When purchasing corn, I strongly recommend buying organic to avoid GMO corn.
Nourishing Ingredients {why I feel good feeding this chili to my munchkin}
- Sweet Potato: Excellent source of fiber, vitamins A, B-complex, & C, copper, tryptophan, manganese, and potassium. Very high in antioxidants. Sweet potatoes have anti-inflammatory, antibacterial and antifungal properties. Sweet potatoes contain adiponectin which improve blood sugar regulation.
- Extra Virgin Olive Oil {Cold Pressed & Unrefined}: Antioxidants {especially vitamin E and phenols}, anti-inflammatory properties, promotes healthy digestion, beneficial to heart, skin & hair.
- Onion: Vitamins C & B6, folate, potassium, manganese, fiber and antioxidant, antifungal, antibacterial, and anti-inflammatory properties.
- Garlic: Vitamins B6 & C, calcium, phosphorus, selenium, manganese, antioxidants, antibacterial, antiviral, cancer fighting properties, protects the heart, blood thinner, reduces blood pressure, regulates blood sugar, etc. {the list goes on & on!}
- Carrot: Fiber, antioxidants, vitamins A, B1, B2, B6, C, E & K, potassium, thiamine, folate, niacin, and manganese. Excellent for heart health, digestive system, fights cancer, and has anti-inflammatory properties.
- Black Beans: Vitamins B1, molybdenum, tryptophan, folate, iron, manganese, phosphorus, and magnesium. Loaded with antioxidants. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Good source of protein.
- Kidney Beans: Vitamins B1 & K, molybdenum, tryptophan, folate, iron, manganese, phosphorus, potassium, copper, and magnesium. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Good source of protein.
- Pinto Beans: Vitamins B1, molybdenum, tryptophan, folate, iron, manganese, phosphorus, potassium, and magnesium. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Good source of protein.
- Organic Corn: Vitamins A, B-complex & E, and many minerals. Antioxidant properties. Great for digestive system thanks to the fiber. Other benefits include lowers cholesterol, controls diabetes and hypertension, and prevents anemia.
- Green Chiles: Vitamins A & C, calcium and iron.
- Coriander: Vitamins A & C, calcium and iron. Many of the healing properties of coriander can be attributed to its exceptional phytonutrient content. Disinfectant, detoxifying, anti-inflammatory, antiseptic, anti-allergic, antifungal and antioxidant properties. Great for skin, lowers cholesterol levels, digestive system, stomach problems {nausea, vomiting, etc.}, lowers blood pressure, controls blood sugar, helps regulate menstrual cycles, and salmonella protection.
- Cumin: Great source of iron, which makes it beneficial for anemic people. Also, helps with digestion & insomnia & lactation, and beneficial against cancer & diabetes.
- Chili Powder: Vitamins A, B-6 & C. Minerals, such as, copper, iron, manganese, magnesium, and potassium. Anti-inflammatory, anti-diabetic, anti-carcinogenic, and analgesic properties. Prevents stomach ulcers, clears congestion natural pain relief, and numerous cardiovascular benefits.
- Pink Himalayan Sea Salt: Calcium, potassium, magnesium, zinc, iron, and bromide. Helps regulate sleep, retains water, nourishes nerves, and helps break down food.
- Pepper: Aids in digestion, helps the body absorb vitamins & minerals, can reduce intestinal gas & upset stomach, antioxidants, and has antibacterial & anti-cancer properties.
Sweet Potato & Bean Chili
2013-12-07 13:29:09
Ingredients
- 2 tbsp olive oil
- 4 carrots, peeled and diced
- 1 large yellow onion, diced
- 2 large sweet potatoes, peeled and diced
- 3 cloves of garlic, finely minced
- 15 oz black beans, drained & rinsed
- 15 oz kidney beans, drained & rinsed
- 15 oz pinto beans, drained & rinsed
- 15 oz corn
- 8 oz green chillis {mild if cooking for a munchkin}
- 26 oz diced tomatoes
- 15 oz tomato puree
- 6 oz tomato paste
- 1 c water or chicken broth
- 2 tsp ground cumin
- 1 tsp coriander
- 1 tsp chili powder {can add up to 2 Tbsp}
- Optional Toppings: Greek yogurt / sour cream, sharp cheddar cheese, and diced avocado.
Instructions
- 1. In a large dutch oven, heat your olive oil over medium heat. Add the carrots, onions, and sweet potatoes. Cook until the carrots and sweet potato soften, and the onions are translucent, about 15 minutes. Add the garlic and cook for a couple more minutes. Season with salt and pepper.
- 2. Reduce heat to medium low. Add the rest of the ingredients, except for the optional toppings. Stir to combine all the ingredients.
- 3. Cover the pot and let the chili simmer over medium low heat for 2 hours. Stir occasionally, and add more if needed.
- 4. Serve in bowls. Top with some diced avocado, shredded sharp cheddar cheese, and a dollop of Greek yogurt, if desired.
{Mindy's Munchkin Menu} Toddler & Kid Meal Ideas & Recipes http://mindysmunchkinmenu.com/
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