This vegetarian chili with sweet potato, cannellini and kidney beans, and guacamole, is packed with flavour and a great low-calorie alternative from a meat chili.
Nutritional highlights
Beans are a great source of protein that also have a naturally high fibre content. The benefits of a fibre-rich diet extend from reducing risks of diseases to nourishing a healthy gut with this dish providing over a third of our daily fibre requirements.
Choosing beans over a meat option which is higher in saturated fat, helps keep our cholesterol levels in check and therefore reduce the risk of heart disease.
Sweet potatoes - are a great source of beta carotene which gives the potatoes that orange colour. Our bodies are able to convert beta carotene into vitamin A which supports our eye health.
The advantage of using sweet potatoes over regular potatoes is they can count towards one of our five a day as well.
Discover more recipes:
Carrot, kale and red lentil soup
Ingredients
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 50 minutes
- 2 medium sweet potatoes, chopped into chunks
- 1 x 400g tin of cannellini beans
- 1 x 400g tin of kidney beans, drained
- 1 x 400g tin of tomatoes
- 2 red peppers, roughly chopped
- 1 yellow pepper, roughly chopped
- 1 large red onion, chopped
- 2 tbsp olive oil
- 3 teaspoons ground cinnamon
- 2 teaspoon ground cumin
- 3 teaspoons smoked paprika
- 1 fresh red chili, chopped
- 1 bunch of fresh coriander, pick leaves and finely chop the stalks
- 450g wholegrain rice, dried weight
- 1 large avocado, halved
- 100g plum tomatoes, chopped into quarters
- 1 tablespoon lemon juice
Method
Preheat the oven to 180ºC/350ºF/gas 4.
Place the sweet potatoes on a baking tray and toss with 1 tablespoon of olive oil, and half of the paprika, cumin and cinnamon.
Roast the sweet potato in the oven for 30-35 minutes.
Heat 1 tablespoon of olive oil in a pan, then add the chopped onion, peppers, coriander stalks, and chili along with the remaining spices.
Fry for 15 minutes, stirring regularly.
Add the kidney beans to the pan, followed by the tin of tomatoes, cannellini beans along with their liquid, and stir. If needed, add a splash of water to loosen.
Simmer for 30 minutes.
Cook the wholegrain rice according to the packet instructions.
For the guacamole:
Scoop the avocado content into a bowl. Add the lemon juice and mix with a fork to create your preferred consistency.
Add the plum tomatoes and stir into the guacamole.
Place to the side ready for serving.
When the sweet potatoes are cooked, take them out of the oven and add to the chili along with half of the coriander leaves.
Stir the chili until all mixed and at the required consistency.
Serve with the wholegrain rice and guacamole on the side, topping with the remaining coriander leaves.
Healthy swaps/tips
- This chili dish is great for meal preparing for a later date that can be stored in the fridge for up to 3 days, and freezer for 3 months.
- If its thicker when re-heating, add a splash of water to help loosen the chili.
- The beans can be swapped out for any of your preferred beans, e.g., butter beans or black beans. An excellent way to use up tins in the house.
- For more of a kick, add a teaspoon or two of chili powder.
