Sweet potatoes vary in dryness depending upon their age and type, so in step 5, check the potatoes after 10 minutes. If they seem to be almost tender, don’t cook for the full 20 minutes; just skip to the part where you add the corn—the final 5 minutes of cooking will ensure that the sweet potatoes are tender.

Ingredients

Chili Image - Masterfile

1 cup dried red kidney beans (8 ounces), rinsed and picked over

1 tablespoon vegetable oil, such as olive or canola oil

1 medium red onion, chopped

2 cloves garlic, minced

1 green bell pepper, cut into 1/2-inch squares

1 pound sweet potatoes, peeled and cut into 1-inch chunks

2 teaspoons chili powder

1 teaspoon salt

3/4 teaspoon cinnamon

3/4 teaspoon coriander

2 cans (8 ounces each) no-salt-added tomato sauce

1 package (10 ounces) frozen chopped spinach, thawed and drained

1 package (10 ounces) frozen corn kernels, thawed

Directions

1. In a medium saucepan, combine the beans and cold water to cover by 2 inches. Bring to a boil and boil 2 minutes. Let stand 1 hour. Drain.

2. Return the drained beans to the saucepan. Add cold water to cover by 2 inches and bring to a boil. Reduce to a simmer, partially cover, and cook until the beans are tender, about 1 hour. Drain, reserving ½ cup of the bean cooking liquid.

3. Meanwhile, in a Dutch oven or flameproof casserole, heat the oil over medium-low heat. Add the onion and garlic, and cook, stirring frequently, until the onion is tender, about 7 minutes. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes.

4. Stir in the sweet potatoes, chili powder, salt, cinnamon, and coriander until coated. Add the tomato sauce and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 20 minutes.

5. Stir in the spinach, beans, and reserved bean cooking liquid. Return to a boil, reduce to a simmer, cover, and until the sweet potatoes are tender, about 20 minutes. Add the corn and cook for 5 minutes to heat through. Makes 4 servings

Nutrition Facts

per serving
calories 453
total fat 5.5g
saturated fat 0.8g
cholesterol 0mg
dietary fiber 19g
carbohydrate 88g
protein 21g
sodium 837mg
 

Good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E, zinc

F.Y.I.

The corn, spinach, and tomatoes in this vegetarian chili all provide lutein, a natural plant pigment linked with eye health.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 19 Oct 2011

Last Modified: 24 Mar 2015