Chili is comfort food, but it doesn’t have to be heavy. This vegetarian version swaps ground beef for black beans and sweet potatoes, creating a thick, smoky bowl that’s full of fiber and plant protein.
It’s a smart choice for anyone watching their blood sugar. Beans are digested slowly, and fiber helps blunt the rise in blood sugar after a meal. Served with a big salad or roasted vegetables, it fits nicely into the “plate method” often recommended for people with diabetes: half the plate non-starchy vegetables, a quarter protein, and a quarter carbohydrate foods.
Black Bean and Sweet Potato Chili: Recipe at a Glance
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 large sweet potato (about 1 pound), peeled and cut into 1/2-inch cubes
- 2 tablespoons chili powder
- 1 1/2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 2 cans (15 ounces each) no-salt-added black beans, rinsed and drained
- 1 can (15 ounces) no-salt-added diced tomatoes
- 2 cups low-sodium vegetable broth
- 1/2 teaspoon salt, or to taste
- 1 tablespoon lime juice
- Toppings: chopped cilantro, sliced green onions, plain Greek yogurt, diced avocado
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and bell pepper and cook for 5 to 6 minutes, stirring often, until softened.
- Add the garlic, chili powder, cumin, smoked paprika and oregano. Stir for about 1 minute, until fragrant.
- Add the sweet potato, black beans, diced tomatoes with their juice, vegetable broth and salt. Stir to combine.
- Bring to a boil, then lower the heat, cover partially and simmer for 25 to 30 minutes, stirring occasionally, until the sweet potato is tender when pierced with a fork.
- For a thicker chili, mash some of the beans and sweet potato against the side of the pot with a spoon and simmer uncovered for 5 more minutes.
- Stir in the lime juice. Taste and adjust the seasoning.
- Ladle into bowls and add your favorite toppings.
Why This Recipe Is Good for You
Black beans are rich in fiber and plant protein, a combination that helps slow digestion and supports steadier blood sugar after meals. Sweet potatoes add more fiber along with vitamin A and potassium. The beans and vegetables together make this chili filling without much saturated fat.
Using no-salt-added beans and tomatoes and low-sodium broth keeps the sodium in check, which matters because many people with diabetes also have high blood pressure.
Tips, Swaps and Variations
- Mind the portion: Sweet potatoes and beans both contain carbohydrates. A serving of about 1 1/2 cups works well for most people managing blood sugar; pair it with a side salad.
- Add more vegetables: Zucchini, spinach or kale can be stirred in during the last 10 minutes.
- Want meat? Brown 1/2 pound of lean ground turkey with the onions.
- Turn up the heat: Add a minced jalapeño or a pinch of cayenne.
- Slow cooker option: Sauté the onion, pepper and spices, then add everything to a slow cooker and cook on low for 6 to 7 hours.
Storage and Leftovers
Chili tastes even better the next day. Refrigerate in airtight containers for up to 4 days, or freeze in single portions for up to 3 months. Thaw overnight in the refrigerator and reheat on the stove or in the microwave.
This article is for general information and isn’t medical advice. Talk with your healthcare provider or a registered dietitian about your individual needs, especially if you have a health condition or food allergies.
