Sweet Potato Black Bean Quinoa Chili

Ingredients

• 1½ tablespoons olive oil
• 2 medium-large sweet potatoes, washed and diced
• 1 large onion, diced
• 1 sweet bell pepper, diced
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• 4 teaspoons ground cumin
• ⅛ teaspoon cayenne, or to taste
• ¼ teaspoon salt
• 2½ cups water
• ½ cup dry quinoa, well-rinsed
• 2 15 oz cans low sodium black beans, drained and rinsed well
• 1 14 oz can no salt added diced tomatoes
• 4 teaspoons lime juice
• ½ cup chopped fresh cilantro

Directions

1. Heat large pot over medium/high heat. Once pan is hot, add olive oil. When oil is shimmering, add sweet potato, onion, and bell pepper. Cook, stirring often, until the onion is beginning to soften, about 4 minutes.
2. Add garlic, chili powder, cumin, cayenne and salt and cook, stirring constantly, for 30 seconds.
3. Add water and quinoa and bring to a simmer.
4. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
5. Add beans, tomatoes, and lime juice; increase heat to high until just boiling.
6. Reduce heat and return to a simmer, stirring often until slightly reduced, about 5 minutes.
7. Remove from heat and stir in cilantro. 
8. Serve with sour cream or Greek yogurt, shredded cheese, fresh lime wedges, avocado or jalapeño slices (optional).

Variations & Tips

• Use butternut squash or other winter squash in place of the sweet potato.
• Leave the peel on the sweet potato for added nutritional benefits.
• Add whatever kinds of beans you like or have on hand.
• Play around with the spices to your liking; add more cayenne if you like a spicier chili.

Nutrition Facts

YIELD: 4 servings (two cups per serving)

Calories: 306 per serving, Carbohydrates: 53g, Fiber: 15g, Sugar: 7g (0g added sugar), Protein: 13.2g, Fat: 5.4g, Saturated fat: 0.8g, Cholesterol: 0mg, Sodium: 415mg

* Nutrition facts will change as variations and substitutions are included. Above nutrition facts are based on using low sodium canned beans and no salt added diced tomatoes. Analysis does not include any toppings listed in step #8.

SOURCE: adapted from EatingWell.com

Watch the cooking demo video below for extra tips and guidance!