Рецепт Black Bean and Sweet Potato Chili with Kale
As I was out gardening in the green house and hoop house this weekend and dreamed of all the produce we would have this spring and summer, I remembered that I still had some really nice (and huge) sweet potatoes sitting in a bucket in the corner of the kitchen.
You know that that means?
More Sweet Potato-Palooza!
Obviously, these store great.
Here is my rendition because I am also back to the 2012 Clean Out. I was sure that I saw a partial box of dried pinto beans in that pantry just last week. I searched to no avail but I did find a full box of dried black beans. They would have to do. The other changes I made were using home canned tomatoes and some home-smoked chipotles (thanks to my sister—see we don’t fight all the time!) I also didn’t have cilantro but I had a lot of fresh parsley.
Black Bean and Sweet Potato Chili with Kale
- 1 c. dried black beans
- 1 T. olive oil
- 1 medium onion, chopped
- 1 clove garlic, minced
- 2 t. chili powder
- 1/2 t. ground coriander
- 1 c. stock (I used chicken broth. The original recipe calls for veggie stock.)
- 1 medium sweet potato, peeled, and cut into 3/4″ cubes
- 1 pint home-canned tomatoes, chopped (or 14.5 oz. can diced tomatoes)
- 1 dried chipotle
- 1 handful of dried kale (or stir in a cup or two of fresh as you desire)
- 3 T. chopped fresh parsley
- zest of one orange
- salt and pepper to taste
Rinse black beans and place in a large sauce pan with a tight fitting lid. Add water so that three inches cover beans. Bring to a boil, cover with lid, and turn off heat. Let set for 90 minutes.
After 90 minutes, drain and rinse. (Discard soaking water.) Add back to pan and add three cups of new water. Bring to boil, cover, and reduce to simmer. Simmer for another 90 minutes.
While beans are cooking, heat olive oil in a heavy saucepan. Add onions and garlic. Saute until onions are golden brown, about 5 minutes. Add chili powder and cumin and stir 1 minute.
Onions and garlic with spices.
Add broth and potato. Cover pan and reduce heat to medium. Simmer until potatoes are almost tender, about 10 minutes.
Sweet potatoes added.
Add tomatoes with juices (I threw my tomatoes in the blender and then dumped it all in), chipotle, and beans.
Finally, I'm putting my can-goods to good use!
Simmer uncovered until chili thickens and potato is very tender, about 10 more minutes.
Mix in kale, parsley, and orange zest. Season with salt and pepper.
Because of all the “Super Foods” in this chili, I decided to up the ante a bit and throw in some of the dried kale that mom brought us in November.
Dried kale.
I thought that it would go great with the subtle orange flavor.
Of course, the sweet potatoes are high in fiber, Beta carotene, and antioxidants. Black beans are a great source of cholesterol lowering fiber and their high fiber content prevents blood sugar levels from rising too rapidly after a meal. And kale is filled with micro-nutrients, including vitamins A and C, calcium, iron, and chlorophyll.
Oops! I almost forgot about the tomatoes. Tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease and they are a good source of vitamins A, C, and E.
Maybe I should rename this “Super Food” chili.
Very healthy dinner!
Note: The orange zest in this soup is genius—such a subtle hint!!!! If I make this again, I may add sweet potato puree for a thicker soup.
I have enjoyed this soup for two lunches as well. This recipe is a keeper!
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