Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Black Bean Sweet Potato Chili

 *  COOK ONCE - EAT TWICE   F = CAN BE FROZEN 
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Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Main Course, Side Dish
Cuisine American
Servings 6
Calories 147 kcal

Equipment

  • 1 large pot
  • 1 cutting board
  • 1 knife

Ingredients
  

  • 1 large onion peeled and chopped peeled and chopped
  • 1 cup bell pepper color choices: green, red, orange, yellow - seeded and chopped
  • 3 cloves garlic peeled and finely chopped
  • 1 - 28 oz canned tomatoes or 3 fresh tomatoes (oxalates)
  • 3 medium sweet potatoes peeled and cut into 1 inch cubes (oxalates)
  • 1 - 16 oz canned black beans drained and rinsed
  • 2 cups zucchini squash cubed
  • 1 tbsp olive oil organic
  • 2 tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1/2 tsp ground pepper
  • 1/4 tsp salt

Instructions
 

  • In a large pot, heat the oil over medium heat.
  • Add onions and bell pepper and cook until softened.
  • Add tomatoes (if using canned, add the liquid), sweet potatoes, chili powder, cumin, oregano, salt and pepper and simmer for 20 minutes
  • Add zucchini and canned beans. Cook until vegetables are tender and chili has thickened slightly.Adjust seasonings.
  • Serve hot with choice of garnishes.
  • Garnish suggestions: shredded cheese, dollop of plain full fat yogurt, avocado slices, chopped jalapeño chilies, chopped cilantro, fresh lime wedges.
  • Product Recommendations: 
    Canned beans - Eden Organic BPA free 
    Tomatoes - Muir Glen Organic BPA free 

Notes

These nutrition facts fare or 1 serving of your recipe.
Total servings for this recipe: 2
Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 147kcalCarbohydrates: 28gProtein: 3gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 210mgPotassium: 646mgFiber: 6gSugar: 7gVitamin A: 17791IUVitamin C: 48mgVitamin K: 10µgCalcium: 60mgIron: 2mgMagnesium: 47mgPhosphorus: 93mgSelenium: 2µgZinc: 1mg
Keyword black beans, sweet potato, Vegetarian
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