Preparation Time: 20 minutes
Cooking Time: 35 minutes
Serves: 4 servings
TIPS
As an alternative to canned black beans, try using dried black beans instead. 1 cup dried black beans makes 1 can (540 mL) of cooked beans. To prepare dried beans: Let soak in water overnight and rinse. Add an extra 2 cups of water to the chili and extend cooking time by at least 60 min or until dried black beans are tender (can take up to 3 hours).
Ingredients
1 Tbsp (15 mL) Olive oil
1 cup (250 mL) Onion, chopped
2 cloves Garlic, minced
2 tsp (10 mL) Chilli powder
1 tsp (5 mL) Ground cumin
¼ tsp (1 mL) Salt
1 can (540 mL) Black beans, drained and rinsed
3 cups (750 mL) Sweet potatoes, diced
1 cup (250 mL) Canned crushed tomatoes
1 cup (250 mL) Low sodium vegetable stock
Toppings:
¼ cup (60 mL) Monterey jack cheese, shredded
¼ cup (60 mL) Fat free Greek yogurt
Directions
- Heat oil in large pot over medium heat. Sauté onions and garlic for about 1-2 minutes.
- While stirring add chili powder, cumin, salt and black beans and heat until fragrant.
- Add sweet potatoes, tomatoes, and stock. Bring to a simmer and cook for 25 minutes or until sweet potatoes are cooked. If chili is too thick, add ½ cup (125 mL) water.
- Top vegetarian Chilli with cheese and Greek yougurt.
Optional: Save 2 cups of Vegetarian Chili to make Stuffed Pasta Shells the next day.
Nutrition Information per serving (1 cup):
Calories: 250 kcal
Protein: 10 g
Fat: 6 g
Carbohydrate: 39 g
Fibre: 9 g
Sodium: 360 mg
Calcium: 170 mg
Iron: 3 mg
