Sweet Potato and Black Bean Chili Recipe | $1.48 per serving
This Sweet Potato and Black Bean Chili is a hearty, comforting, and nutritious meal perfect for any day of the week. Rich in fiber, protein, and a variety of vitamins, this chili is both a healthful and satisfying option.
Here's how to make it:
Ingredients:
- 2 medium sweet potatoes, peeled and diced (about 4 cups)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes, undrained
- 2 cloves garlic, minced
- 1 large onion, diced
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 4 cups vegetable broth
- Fresh cilantro, chopped, for garnish
- Salt to taste
- Optional: avocado slices, lime wedges, and shredded cheese for serving
Preparation:
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Prepare the Sweet Potatoes: Start by peeling and dicing the sweet potatoes into small, bite-sized pieces. This ensures they cook evenly and blend well with the rest of the ingredients.
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Sauté the Aromatics: In a large pot, heat a tablespoon of olive oil over medium heat. Add the minced garlic and diced onion, sautéing until they are soft and fragrant, about 3-5 minutes. This base adds depth to the chili's flavor.
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Combine the Ingredients: To the pot, add the diced sweet potatoes, drained and rinsed black beans, and undrained diced tomatoes. Sprinkle in the chili powder and cumin, giving the mixture a good stir to ensure the spices are evenly distributed.
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Add the Broth and Simmer: Pour in the vegetable broth and increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and let the chili simmer uncovered, stirring occasionally, until the sweet potatoes are tender, about 20-25 minutes. This slow cooking process melds the flavors together and softens the sweet potatoes to the perfect texture.
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Garnish and Serve: Once the sweet potatoes are tender, taste the chili and adjust the seasoning with salt as needed. Serve hot, garnished with fresh chopped cilantro. For an extra touch, top with avocado slices, a squeeze of lime juice, and shredded cheese if desired.
Nutritional Information (per serving, without optional toppings):
- Calories: 220 kcal
- Protein: 8g
- Fiber: 9g
- Fat: 1g
- Carbohydrates: 46g
- Vitamin A: High
- Vitamin C: Medium
- Calcium: Low
- Iron: High
To estimate the cost per serving of the Sweet Potato and Black Bean Chili, we'll use average prices based on a general guide from HEB, recognizing that prices may vary by location and over time. This estimation is designed to give a rough idea of the affordability of this meal.
Cost Estimation (Prices are approximations):
- Sweet Potatoes: $0.88 per lb, about 2 lbs needed = $1.76
- Black Beans (15 oz can): $0.92
- Diced Tomatoes (14.5 oz can): $0.65
- Garlic: $0.50 per head, 2 cloves = $0.10
- Onion: $0.70 each
- Chili Powder: $3.00 for a bottle, 2 tablespoons = $0.15
- Ground Cumin: $3.50 for a bottle, 1 teaspoon = $0.07
- Vegetable Broth: $2.50 for 32 oz
- Cilantro: $0.50 for a bunch, half used = $0.25
Total Cost for Recipe:
The total estimated cost for making the entire batch of chili comes to around $8.85. This estimation does not include optional toppings like avocado, lime, and shredded cheese, as these can vary greatly in price and personal preference.
Serving Cost:
Assuming this recipe serves about 6 people, the cost per serving is approximately $1.48.
This calculation provides a ballpark figure to help with budgeting. The actual cost may be lower or higher depending on deals, the use of organic ingredients, or purchasing in bulk. Sweet Potato and Black Bean Chili is an affordable, nutritious meal that underscores how you can enjoy wholesome, plant-based eating on a budget.
Enjoy this delicious and nutritious chili with your family!