Sweet Potato Chili anyone?! It is definitely chili weather! And who doesn’t love a good bowl of warm chili on a cool fall night? To make it even better, this one has sweet potatoes and a surprise ingredient for a tasty kick. Chili is one of the easiest, most budget-friendly meals to make and there are so many variations. October is also Vegetarian Awareness Month so why not make a plant-based chili. I feel like there has also been debate about the best side for a good bowl of chili. Personally, I am a cornbread fan. But, grilled cheese is a close second. Some like crackers and tortilla chips with their bowl. Am I missing any tried and true sides? Let me know in the comments.
Is chili healthy to eat?
As mentioned, there are thousands of ways to make chili. Chili often times has beans in it which are highly nutritious. Beans are a good source of minerals such as iron and zinc. Beans are also a good plant-based protein source. This sweet potato chili in particular has 35% of the RDA for iron per serving and 18 grams of fiber per serving! Fiber not only supports digestive health but also heart health and can help reduce cholesterol. Additionally, fiber is not digestible which means it helps us stay fuller longer and can play a role in reducing cravings and mindless eating.
Can you eat too much fiber?
Yes! Recommended amounts of fiber are between 25 grams daily (women) and 38 grams per day (men). Too much fiber can cause nutrient displacement and GI discomfort if adequate water is not consumed. Because this recipe has 18 grams per serving, consider decreasing one can of beans or decreasing the amount of sweet potatoes added if this is too much fiber for you.
How to make chili vegan/vegetarian?
It’s easy! Just leave out the meat! But seriously, a good hearty chili usually is made with beef. Beef with a lower fat content can be used or ground turkey or ground chicken. If you miss the meat texture, try adding Textured Vegetable Protein to your chili or meatless crumbles. Or just make it the way I did 🙂
What do I need to make a traditional chili?
In my opinion, you need:
- kidney beans
- chili powder
- ground beef
- Toppings – cheese, cilantro, salsa, sour cream, etc.
These are the basics you need. However, a flavored broth, corn, and additional spices can take it up a notch. Utilizing beans you have on hand or lentils is also a good way to use pantry items.
Why add sweet potato to chili?
Adding sweet potato to chili adds a nice texture and sweetness to a savory staple. The starch in the sweet potato reduces the broth well and gives a nice, thick chili. Perfect for dipping your cornbread in!
What are the benefits of eating sweet potato?
One major benefit of sweet potato is beta-carotene which is a precursor to Vitamin A. Vitamin A plays a role in vision health and immune function. Learn more about Vitamin A here: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
Check out another great vegan chili option here: Smokey Lentil and Quinoa Chili
3 Bean Vegan Sweet Potato Chili
- 1 large sweet potato about 4 cups chopped
- 3 tablespoons olive oil
- 1/2 medium onion about 1/2 cup diced
- 1 tablepoon ranch seasoning
- 1 tablepoon cumin
- 2 tablepoons chili powder
- 1 14.5 ounce can no salt added kidney beans rinsed and drained
- 1 14.5 ounce can no salt added black beans rinsed and drained
- 1 14.5 ounce can no salt added great northern beans rinsed and drained
- 1 14.5 ounce can diced tomatoes with green chiles
- 2 cups vegetable broth
- Peel sweet potato and dice into to medium sized pieces. Set aside.
- Dice onion into a small dice. In a large stockpot, heat olive oil over medium-high heat.
- Saute onions for 3-5 minutes until translucent. Add sweet potatoes, ranch seasoning, cumin and chili powder. Stir to combine.
- Add beans, diced tomatoes with green chiles and vegetable broth. Combine and bring to a boil.
- Reduce heat and simmer for 45 minutes. Serve warm.