Sweet Potato and Black Bean Chili

Protein from plants is often seen as inferior to protein from animal sources like chicken, beef, and pork. Meat, fish, dairy, and eggs contain something called "complete proteins" which are proteins our body needs to function and that it cannot make on its own. It contains all 9 essential amino acids in one source. Plants contain "complementary proteins" where they need to be combined with another plant in order to provide a complete protein.

Rice and beans are an example of  a complementary protein. Rice contains some amino acids that beans do not and the beans contain the other amino acids that the rice is missing. Together they create a complete protein. Vegetables and hummus are another example of a complementary protein.

Animal protein does have a lot of protein in one serving but can be missing out on all the nutrients you get in vegetables while you are still getting a good source of protein. It is good to have a balance of plant protein and animal protein in your diet. Or it is good to know that if you don't eat meat, you don't have to miss out on protein.

Plant protein is lower in calories and saturated fat. It is higher in fiber and essential nutrients. They provide protein needed for healthy muscle and tissues. This can help with weight management in getting the nutrients you need with fewer calories.

Try the recipe below to incorporate more plant sources of protein into your diet! Vegetables can be filling and delicious :)

One-Pot Sweet Potato and Black Bean Chili

Prep Time: 30 minutes
Total Time: 40 minutes
Yield: 6 servings

Ingredients:

• 2 large sweet potatoes or about 4-5 cups
• 2 tablespoons olive oil
• 1 large onion, peeled and cut into chunks
• 2 Jalapeño pepper chopped (seeded if desired, optional)
• 2 teaspoons coriander
• 1 teaspoon cumin
• 1 tablespoon chili powder
• 1/2 teaspoon ground black pepper or more to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 can sweet corn
• 3 14-15 oz cans black beans drained and rinsed with cold water
• 2 tablespoons tomato paste
• 4 cups chicken or vegetable broth
• salt to taste
• garnishes: chopped avocado, grated cheese, sour cream or Greek yogurt, tortilla chips

Directions:

1. Peel and cube sweet potatoes into one inch pieces carefully (they are extremely hard when not cooked and difficult to cut) and set aside in bowl.
2. Pour olive oil carefully into the pot. Heat on medium heat. Add chopped onion, coriander, cumin, chili powder, black pepper, garlic and salt. Saute for about 4-5 minutes until onions are softened. Add corn and saute an additional 2 minutes. 
3. Add chopped sweet potatoes and about 2 cups broth. Stir and cover. Let boil covered for 10 minutes or until potatoes are soft. 
4. While sweet potatoes are cooking, drain and rinse the black beans using a colander over the sink.
5. When the timer is finished, remove lid and add tomato paste, stir to dissolve. When mixed well, add black beans, 2 more cups of broth and chopped  Jalapeño. Let simmer until all ingredients are hot. Add additional broth to desired consistency.
6. Add salt to taste, serve immediately.
7. Serve with toppings: Tortilla chips, avocado, chopped tomato, cheese, sour cream or Greek yogurt.

*Adapted from recipe, "Instant Pot Sweet Potato and Black Bean Chili," found at abountifulkitchen.com