بازده: 4 servings, about 2 cups each

خدمات: 4

زمان آماده سازی: 25 minutes

زمان کل: 40 دقیقه

برای پیشرفت: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

توضیحات دستور غذا:

Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

مواد لازم دستور غذا:

1. 1 tablespoon plus 2 teaspoons extra-virgin olive oil
2. 1 medium-large sweet potato, peeled and diced
3. 1 large onion, diced
4. 4 cloves garlic, minced
5. 2 tablespoons chili powder
6. 4 teaspoons ground cumin
7. 1/2 teaspoon ground chipotle chile (see Note)
8. 1/4 قاشق چایخوری نمک
9. 2 1/2 cups water
10. 2 15-ounce cans black beans, rinsed
11. 1 14-ounce can diced tomatoes
12. 4 teaspoons lime juice
13. 1/2 cup chopped fresh cilantro

مراحل دستور غذا:

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

نکات و نکات دستور غذا:

1. Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

دستور غذا:

در هر وعده: 319 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 54 g carbohydrate; 0 g added sugars; 12 g protein; 15 g fiber; 518 mg sodium; 1036 mg potassium

پاداش تغذیه: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv)

2 1/2 Carbohydrate Servings

مبادلات: 3 starch, 1 vegetable, 1 lean meat