A “twist” on traditional chili recipes with a couple of unexpected ingredients- sweet potatoes and cocoa. Sweet potatoes pair well with black beans and the spices in this dish. They also provide beta-carotene and dietary fiber. Cocoa is used in a small amount and adds “richness” to the flavor profile. Cocoa is an essential ingredient in Mexican mole sauces. The cooked tomatoes provide lycopene, a phytonutrient associated with reducing prostate cancer risk.
- 1 onion, chopped
- 1 green bell pepper, chopped
- 1 medium sweet potato, peeled and cut into 1⁄4-inch pieces
- 1 Tbsp minced garlic
- 1 Tbsp chili powder
- 1 tsp ground cumin
- 1/4 tsp cayenne pepper (more or less, depending on how spicy you like your chili)
- 2 tsp unsweetened cocoa powder
- 1/4 tsp ground cinnamon
- 1/2 tsp salt
- 1/4 black pepper
- 1 can (28 oz) diced tomatoes, including liquid
- 1 can black beans, rinsed and drained
- 1 can kidney beans, rinsed and drained
- 2 cups vegetable broth or water, adjust amount to achieve desired consistency
- In a 4 to 6 quart stockpot, sauté the chopped vegetables (onion, green peppers and sweet potatoes) in 1 Tbsp olive oil over medium-high heat. Stir the ingredients every few minutes so they can cook evenly.
- Once the onions start turning translucent, turn the heat down to medium-low. Add the garlic, chili powder, cumin, cayenne, cocoa powder, cinnamon, salt and black pepper). Stir to coat the vegetables.
- Add the tomatoes, beans and vegetable broth (or water) and stir.
- Cover and simmer for about 20 minutes until the sweet potatoes are tender, stirring occasionally. You can simmer up to two hours to develop the flavors. If you prefer a thicker consistency, remove the lid to allow some of the liquid to evaporate.
- Garnish as desired and serve.
Avocados are rich in monounsaturated fats, vitamin E and minerals, including potassium. This topping adds a cooling richness to the “heat” of any chili dish. It can be used as a sandwich spread, instead of mayo.
- 1 cup
- 1 avocado, pitted and peeled
- 1/4 cup fresh cilantro or parsley
- 1 Tbsp water
- 1 Tbsp lime juice
- 1/8 tsp salt
- Combine all of the ingredients in a blender or food processor. Blend until smooth.
The Cancer Fighting Kitchen by Rebecca Katz