Vegetarian Sweet Potato Chili

4 Reviews
50% would make this recipe again

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Preparation : 20 min Cooking : 4 h
580 calories/serving

Ingredients

4 cloves garlic, minced
2 yellow or red sweet peppers, cut into small dices 400 g
2 onions, finely chopped 400 g
2 sweet potatoes, diced 360 g
1 cup frozen corn kernels 100 g
3 cups canned tomatoes (diced) 800 g
500 g firm regular tofu, grated 2 1/2 cups
1 tbsp maple syrup 15 mL
1/3 cup olive oil 75 mL
1/4 cup cocoa powder 22 g
1 tbsp chili powder 8 g
1/2 tsp ground cinnamon [optional] 2 g
3 sprigs fresh thyme, chopped [optional] 2 g
5 1/2 cups red beans (canned) 1.38 L
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 cup basmati rice 200 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables. Chop the onions, mince the garlic and finely dice the bell peppers and sweet potatoes.
  2. Heat half the oil in a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and transfer to the slow cooker.
  3. Place the tofu, remaining oil and remaining ingredients, except the rice and beans, into the slow cooker. Cover the slow cooker with the lid and cook on 'low' for 4 h.
  4. A few minutes before the end of cooking, start to cook the rice.
  5. Drain the beans, rinse them and drain again. Add them to the slow cooker, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Serve the chili over the steamed rice.

Nutrition Facts Table

per 1 serving (620 g)

Amount

% Daily Value

Calories

580

Fat

19 g

30 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

500 mg

21 %

Carbohydrate

80 g

27 %

Fibre

16 g

64 %

Sugars

14 g

Net Carbs

64 g

Protein

26 g

Vitamin A

142 %

Vitamin C

197 %

Calcium

23 %

Iron

43 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin B2, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 2 ½
Meat and Alternatives 2 ½
Fats 3 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 50% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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