Easy Black Bean Chili – Healthy, Low Fat, and Ready in 30 Minutes
Servings: 4 people
- 2 tablespoons olive oil
- 1 onion chopped
- ½ green bell pepper diced
- 3 cloves garlic grated
- 2 tablespoons tomato paste
- 1½ teaspoons smoked paprika
- 1 teaspoon cumin
- ¼ teaspoon red pepper flakes or 1 tablespoon chili powder blend, not pure chili powder. Adjust spiciness to taste.
- 1 pound (450 g) sweet potatoes peeled and cut into chunks
- 2 cans black beans (15 oz / 400 g each can) or 3 cups cooked black beans
- 1 can crushed tomatoes (15 oz / 400 g can)
- 3 cups broth vegetable or chicken — add more if necessary
- 1 teaspoon dried oregano
- ½ teaspoon salt or more to taste + black pepper
- 1 tablespoon balsamic vinegar optional if you have it in your pantry
- 1 lime or lemon — the juice
- Build the Flavor: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 onion (chopped) and ½ green bell pepper (diced), and cook for about 4 minutes until softened.Stir in 3 cloves garlic (grated), 1½ teaspoons smoked paprika, 1 teaspoon cumin, ¼ teaspoon red pepper flakes (or chili powder), and 2 tablespoons tomato paste. Cook for 1 more minute, stirring constantly, until fragrant.
- Add the Main Ingredients: Add 1 pound sweet potatoes (peeled and diced), 1 can crushed tomatoes, 2 cans black beans (drained and rinsed), and 3 cups broth. Stir well so everything combines.
- Simmer: Season with 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper. Bring to a gentle simmer and cook uncovered for about 20 minutes, stirring occasionally, until the sweet potatoes are fork-tender.
- Finish and Serve: Stir in 1 tablespoon balsamic vinegar, then taste and adjust for salt. Serve hot over brown rice with a spoonful of low-fat Greek yogurt or Skyr and a squeeze of lime.
Substitutions
- Olive oil → Avocado oil or a neutral vegetable oil.
- Onion → Yellow, white, or shallots for a milder flavor.
- Green bell pepper → Red or orange bell pepper, or zucchini for extra veggies.
- Garlic → Garlic powder if you don’t have fresh cloves.
- Ground cumin → Ground coriander for a lighter, citrusy note.
- Chili powder → Add cayenne or chipotle for more heat.
- Smoked paprika → Regular paprika with a dash of liquid smoke.
- Tomato paste → Crushed tomatoes or tomato purée for a softer texture.
- Sweet potatoes → Butternut squash or carrots for a similar sweetness.
- Crushed tomatoes → Fresh, diced or fire-roasted tomatoes for extra depth.
- Black beans → Kidney beans or pinto beans for variety.
- Broth → Vegetable or chicken broth; we use low-sodium bouillon powder dissolved in water for ease and long shelf life.
- Dried oregano → Italian seasoning or dried thyme for a subtle twist.
- Balsamic vinegar → Lime or lemon juice for a fresh, tangy finish.
- Rinse your beans: Always drain and rinse canned black beans to reduce sodium and keep the flavor clean.
- Don’t skip the sauté: Cooking the onion, bell pepper, and spices first builds a rich, flavorful base for this easy one pot chili.
- Adjust the heat: Add more chili powder or a pinch of cayenne if you like it spicy.
- Simmer gently: Keep the chili at a low simmer so the sweet potatoes cook evenly and the flavors blend beautifully.
- Taste before serving: A splash of balsamic vinegar at the end adds brightness and depth without extra sodium.
- Make it ahead: Like most fiber rich chili recipes, this one tastes even better the next day as the flavors develop.
- Add toppings: Top with low-fat Greek yogurt or Skyr, avocado, cilantro, jalapeño, or pico de gallo for extra flavor and color.
