Spicy, Smoky Sweet Potato and Black Bean Chili

We are doing the coolest project right now in my Food Principles and Applications Lab.

First off, I have to note that it's an awesome class. We literally cook different variations of recipes and then get to eat them, plus we use a rating scale to determine relative sensory appeal (texture, flavor, aroma, etc). There have been some disasters (like when we had to add salt to egg whites and attempt to whip them, or when we needed to replace half of a meatloaf with Textured Soy Protein, which is a filler that is commonly used in fast food industries and makes the meat even less appealing, which I didn't think was possible), but overall it's been fantastic! Angel food cake, tofu chocolate pie... Yum!

What I'm really loving is 1) understanding the science behind cooking and baking and 2) a focus on healthy substitutions and habits. The project currently in the works involves taking some type of dietary concern (Celiac Disease, Anemia, Hypertension, etc) and modifying a recipe so that it is appropriate for someone who has that health issue. I'm focusing on the prevention of Coronary Heart Disease (CHD). According to the National Heart, Lung, and Blood Institute, it is the number one cause of death for men and women and is the most common form of heart disease. I had no idea until I did the project. I'm redoing a recipe for cheesy zucchini casserole to cut down the saturated fat, and I'll probably end up putting it on this blog because so far my modifications are working very well! 

Until then, though, I thought I would honor trying to lower saturated fat in meals by making a spicy sweet potato and black bean chili, which is not only low in saturated fat but is also packed with flavor. The black beans, cumin, garlic, tomatoes, kick from the cayenne, and of course the sweet potatoes-- you really can't go wrong with this. I recommend making it the day before so that the flavors have even more time to tango before they have a party on your taste buds. With fall and winter coming (or, in the case of CO, visiting occasionally and then letting summer come back, and then sending summer away to boarding school for a week before missing summer and making it come back), it's always good to have a filling, vegetarian chili on hand in case you need something to warm up.

Enjoy your week, everyone!

Spicy, Smoky Sweet Potato and Black Bean Chili

Adapted from Eating Well 

Serves 6         Serving Size: about 1.5 cups

Ingredients:

• 1T extra-virgin olive oil
• 12 ounces sweet potato (medium-large), peeled and diced
• 1 large sweet onion, diced
• 4 cloves garlic, minced
• 1T chili powder
• 2t ground cumin
• 1/2t ground cayenne pepper (or red pepper)
• 1/4t kosher salt
• 1/2t paprika
• 2.5c water
• 2 15-ounce cans black beans, rinsed
• 1 14-ounce can diced tomatoes
• 1/4c. tomato puree
• 4t lime juice

Instructions:

1. Heat a large saucepan (or dutch oven) over medium heat. Pour in oil. Add in potato and onion, and cook (stirring often) for about 5 minutes, or until onion starts to soften. Add the garlic, chili powder, cumin, cayenne, salt, and paprika to the pan and cook for 1 minute, stirring constantly.
2. Pour in the water. Increase the heat to high and bring to a simmer; cook for 7-11 minutes, covered, until the sweet potato is tender but not mushy.
3. Add in the black beans, tomatoes, and tomato puree. Bring back to a simmer and then add the lime juice. Cook uncovered for 5 minutes, stirring occasionally. Voila! 

Nutrition Information:
Sodium: 168mg
Total Fat: 3g
       Saturated: 1g
       Trans: 0g
Sugar: 7g
Protein: 15g
Calories: 292