Bean and Sweet potato chili/stew.

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 267.9
  • Total Fat: 1.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 398.6 mg
  • Total Carbs: 56.6 g
  • Dietary Fiber: 11.8 g
  • Protein: 11.1 g

View full nutritional breakdown of Bean and Sweet potato chili/stew. calories by ingredient


Introduction

This isn't quite a chili, it doesn't cook long enough and you can make it the night of, but it's not quite a stew either. It's just a bunch of ingredients I threw together from our cupboards and served with some nann one night. This isn't quite a chili, it doesn't cook long enough and you can make it the night of, but it's not quite a stew either. It's just a bunch of ingredients I threw together from our cupboards and served with some nann one night.
Number of Servings: 8

Ingredients

    *Potato, raw, 2 medium (2-1/4" to 3-1/4" dia.)(remove)
    Sweet potato, cooked, baked in skin, without salt, 2 large(remove)
    Yellow Sweet Corn, Canned, 1 can (12 oz) yields(remove)
    Beans, black, .25 cup(remove)
    Beans, pinto, .25 cup(remove)
    Beans, red kidney, .25 cup(remove)
    Chickpeas (garbanzo beans), .25 cup(remove)
    Beans, navy, .25 cup(remove)
    Lima Beans, .25 cup(remove)
    Beans, white, 1.5 cup(remove)
    Tomato Soup, 1 can (10.75 oz)(remove)
    Tomato Paste, 1 can (6 oz)(remove)
    Onions, raw, 2 medium (2-1/2" dia)(remove)
    Garlic, 3 cloves(remove)
    Cinnamon, ground, 3 tbsp(remove)
    *Hot Chili Peppers, 2 pepper(remove)
    *Cumin seed, 2 tbsp(remove)

Tips

Flat bread is super easy to make, so don't waste your money at the store buying it. 2 cups flour, 1 tsp salt, 4 tbsp plain yogurt, 1.5 tsp yeast (or use self rising flour), 1 tbsp oil and 1/2 - 1 cup warm milk. Mix all dry together (sift flour and salt if you have the time). Make a well in the center and add in yogurt and oil. Start mixing from the center to the edges slowly adding just enough warm milk (not hot) to make a slightly sticky dough. Kned till smooth using a sprinkle of flour to keep from sticking. Place in a bowl that's been greased, oiled or sprayed and cover with a damp towl or lid. Set aside.

Now is when you make your chili/stew concoction! Once that is simmering along nicely check your dough, it should have close to doubled in size.

Pre heat oven to 450 and put in ungreased cookie sheet. Melt 4 tbsp of butter and set aside.
Punch down dough lightly and cut into four equal portions. roll each out in oval like shape (don't worry about the look) till 1/4 inch thick. (I had to do two batches so if you do only roll out the last two after the first are done cooking) remove hot cookie pan from oven and place flat doughs on carefully. Brush with butter all the way to the edge (use garlic butter or spices as you wish at this stage to flavour). Return to oven for 8 - 10 minutes or until tops start to brown slightly. Stir stew/chili. Repeat with second batch. This should have all four nann's ready at the same time as your chili/stew! (Oh to keep the meal vegan if you wish you can sub the butter for oil but it does change the flavour slightly) :)


Directions

Chop onion. Saute in pot till tender. Add garlic & hot peppers. cook 1 minute. Add potatoes. Pour in soup and paste. Add enough water to cover and simmer. Mean while rinse beans thoughly. Add to pot. Add can of corn and juices. season with cinnamon, cumin, salt peper and the chilli spice of your choice, we use chipotle chili powder. Simmer till liquid is reduced and potatoes are soft. Serve with flat bread, on couscous or as is.

Serving Size: 8

Number of Servings: 8

Recipe submitted by SparkPeople user KALIKA13.