Smoky Tri-Bean Sweet Potato Chili

Serves 6.

Note: From Beth Dooley.

• 1 tbsp. vegetable oil

• 1 c. chopped onions

• 3 c. diced sweet potatoes

• 2 garlic cloves, minced

• 1 chipotle in adobo sauce, chopped

• 1/2 to 1 tbsp. chili powder, to taste

• 2 tsp. ground cumin, or more to taste


• 1 (14.5-oz.) can diced tomatoes

• 1 1/2 to 2 c. chicken or vegetable stock, as needed

• 1 c. each cooked or canned black, white and navy beans (3 c. total), drained and rinsed

• Salt and freshly ground black pepper to taste

• Chopped cilantro for garnish


Heat the oil in a large pot over medium heat and sauté the onion until translucent, about 5 to 7 minutes. Stir in the sweet potatoes, garlic, chipotle in adobo, chili powder and cumin, and cook, stirring until the spices smell fragrant, about 1 to 2 minutes. Stir in the tomatoes and stock, and bring to a simmer. Cook, stirring occasionally, until the sweet potatoes are tender, about 30 to 35 minutes, adding more stock if necessary. Stir in the beans and continue cooking until heated through, another 3 to 5 minutes. Season with salt and pepper. Serve garnished with the cilantro.

Nutrition information per serving:

Calories 230 Fat 3 g Sodium 430 mg

Carbohydrates 42 g Saturated fat 1 g Calcium 117 mg

Protein 10 g Cholesterol 1 mg Dietary fiber 12 g

Diabetic exchanges per serving: 3 bread/starch, ½ fat.