A New Year … A New Way
Sweet Potato and Black Bean Chili
Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.
Servings: 4, about 2 cups each
Active Time: 25 minutes
Total Time: 40 minutes
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil
- 1 medium-large sweet potato, peeled and diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tablespoons chili powder
- 4 teaspoons ground cumin
- 1/2 teaspoon ground chipotle chile (see Note)
- 1/4 teaspoon salt
- 2 1/2 cups water
- 2 15-ounce cans black beans, rinsed
- 1 14-ounce can diced tomatoes
- 4 teaspoons lime juice
- 1/2 cup chopped fresh cilantro
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.
Per serving: 307 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 14 g fiber; 494 mg sodium; 947 mg potassium.
Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv).
2 1/2 Carbohydrate Serving
Recipe courtesy of www.EatingWell.com
Sweet Potato-Peanut Bisque
This satisfying vegetarian, sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but they can sometimes be very spicy. It’s best to take a small bite first and add them to taste. Try chopped peanuts and scallions for a different garnish. Serve with a mixed green salad with vinaigrette.
Servings: 5, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
- 2 large sweet potatoes (10-12 ounces each)
- 1 tablespoon canola oil
- 1 small yellow onion, chopped
- 1 large clove garlic, minced
- 3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
- 1 4-ounce can diced green chiles, preferably hot, drained
- 2 teaspoons minced fresh ginger
- 1 teaspoon ground allspice
- 1 15-ounce can vegetable broth
- 1/2 cup smooth natural peanut butter
- Freshly ground pepper to taste
- Chopped fresh cilantro leaves for garnish
Prick sweet potatoes in several places with a fork. Microwave on High until just cooked through, 7 to 10 minutes. Set aside to cool. Meanwhile, heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in juice, green chiles, ginger and allspice. Adjust the heat so the mixture boils gently; cook for 10 minutes. Meanwhile, peel the sweet potatoes and chop into bite-size pieces. Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Purée until completely smooth. Add the purée to the pot and stir well to combine. Thin the bisque with water, if desired. Season with pepper. Heat until hot. Garnish with cilantro, if desired.
Tip: Cover and refrigerate for up to 3 days. Thin with water before reheating, if desired.
Per serving: 291 calories; 16 g fat (3 g sat, 8 g mono); 0 mg cholesterol; 30 g carbohydrates; 1 g added sugars; 10 g protein; 6 g fiber; 474 mg sodium; 1011 mg potassium.
Nutrition Bonus: Vitamin A (300% daily value), Vitamin C (100% dv), Potassium (29% dv), Magnesium (15% dv).
1 1/2 Carbohydrate Serving
Recipe courtesy of www.EatingWell.com
Oat Mushroom Patties
Bring 4 cups of water to a boil in a large saucepan. Add mushrooms, mushrooms and onions and cook until soft. Add the soy sauce, yeast, garlic, oregano, thyme and marjoram. Add the rolled oats, one cup at a time, letting oats sink in, then stirring. Cook for about 5-6 minutes, until the mixture is thick at the bottom of the pan. Cover and set aside for about 20 minutes. Allow to cool and shape into patties. Place on an oiled cookie sheet and Bake at 350°F (175°C) for 45 minutes, turning half way through. Serve as desired.
Recipe courtesy of www.mushroomrecipes.us