Nourishing Nutrition
Eat Well, Be Well!

Sweet Potato and Black Bean Chili

Serves 6-8

Preparation Time
20 mins

Cooking time
35 mins

1 Tablespoon olive oil
1 medium red onion, chopped
1 anaheim pepper, chopped
2 cloves garlic, minced
2 sweet potatoes (1 1/2 lbs), peeled and cut into 1/2-inch cubes
1 28-can whole plum tomatoes
1 cup water or vegetable stock
2 15-ounce cans black beans, drained
1 dried chipotle pepper (smoked jalepeno), seeded and chopped (easiest to do with scissors)
1 teaspoon cumin
1 teaspoon chili powder
1/2 cup chopped fresh cilantro leaves

Warm the oil in a large pan over medium heat and add the onion, pepper, garlic, and sweet potato chunks. Saute, stirring often, until onions are soft, about 5 minutes.
Add the tomatoes, breaking them up with the back of a wooden spoon.  Add water or stock, beans, chipotle, cumin, and chili powder, bring to boil, reduce heat to simmer, cover, and cook for 30 minutes, or until sweet potatoes are tender.  Stir in cilantro and serve.

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Until next week, Eat Well, Be Well and LOVE Every Bite!

~Jenny

See this recipe with comments “Happy Halloween!” »

Serves 6

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Nutrition All-Star: Miso is a fermented soy product, rich in beneficial enzymes. The good qualities are destroyed by heat, so it is added at the end of cooking and should not be boiled.

1 oz dried shiitake mushrooms
2 cups water
2 teaspoons olive oil
1 large leek, chopped
1 large carrot, sliced
2 stalks celery, chopped
1/4 cup chopped fresh sage (or 1 t dried)
1/2 teaspoon dried thyme
1 15-oz can cannellini beans or other white beans, drained
3 cups vegetable broth
salt and black pepper to taste
1/2 cup vegetable broth
1 Tablespoon light miso
2 cups baby spinach leaves

Combine mushrooms and water in a saucepan; cover and simmer for 15 minutes. Drain mushrooms in a colander over a bowl, reserving liquid. When cool enough to handle, thinly slice and set aside.

Heat oil in a large soup pot over medium-high heat. Add leek, carrot, celery, and mushrooms to pan; sauté 5 minutes or until tender. Add sage and thyme and cook for another 2 minutes.

Add the beans, 3 cups vegetable broth, and reserved mushroom liquid and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Right before serving, stir in spinach leaves until just wilted. Also, whisk miso into 1/2 cup vegetable broth and stir mixture into the soup. DO NOT boil it after adding miso. Add salt and pepper to taste and serve.

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Until next week, Eat Well, Be Well and LOVE Every Bite!

~Jenny

See this recipe with comments “Shiitake Mushroom-Miso Soup” »