Written by: Ava Elliott, Marketing Intern & Future Dietitian
Reviewed by: Devon Kroesché, MS, RDN, LDN
October has been beautiful in Pittsburgh so far with all the leaves changing and cool weather. It is a perfect time to make your favorite chili and soup recipes. Personally, I love making vegetable chili with sweet potatoes for me and my boyfriend; it has quickly become our favorite. We add different beans for protein, but you can also add lean ground beef or ground turkey for extra flavor. All the spices remind me of fall/winter and will create a delightful aroma in your kitchen.
What You’ll Need:
- 1 medium onion, diced
- 1-2 medium sweet potatoes, chopped
- 1 can diced tomatoes, low sodium, 14 oz
- 1 can crushed tomatoes, low sodium, 28 oz
- 1 can black beans, rinsed, 15 oz
- 1 can kidney beans, rinsed, 15 oz
- 1 can corn, rinsed, 15 oz
- 2 tbsp olive oil
- 2 tbsp chili powder
- 1 tbsp garlic powder
- 2 tbsp ground cumin
- ½ teaspoon cayenne pepper
- ½ tsp salt
- ½ tsp black pepper
What To Do:
- Add olive oil and onion to a large pot and heat for 2-3 minutes on medium-high heat. Cook until onions are translucent, stirring occasionally.
- Add the sweet potatoes to the pot and cook for 45 minutes, until softened. (Or microwave sweet potatoes for 15 minutes, then simmer in pot for 10-15 mins)
- Add in the spices: chili powder, garlic powder, cumin, cayenne, salt, and pepper. Stir into onion and sweet potatoes.
- Add diced and crushed tomatoes, beans, and corn. Stir and add in ½ cup water if mixture is very thick.
- Bring chili to a slight boil, then cook on medium-low for 25 minutes, uncovered. Stir occasionally.
- Once softened and flavors are combined, remove from heat and cool for about 5 minutes.
- Serve with fresh cilantro and sprinkle cheese, or any of your favorite chili toppings. Enjoy!
This meal is great on a cool, fall day. It provides many nutrients from vegetables and beans, and you can alter it with your other favorite chili ingredients, if desired. Sweet potatoes are a great source of fiber, potassium, and vitamin A. Try it out and let us know how it tastes! If you have questions or want to speak with a dietitian about more nutritious recipes, email firstname.lastname@example.org.