About This Healthy Recipe
A hearty sweet potato and black bean chili with tomatoes, corn, peppers, onion, and warm spices for a fiber-rich plant-based meal.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the meal practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Black beans provide plant protein and fiber.
- 2Sweet potato contributes carbohydrate, fiber, and carotenoid-rich color.
- 3The chili stores well for convenient meal prep.
Recipe Summary and Estimated Nutrition
Values are calculated from the base ingredient weights and divided by 6 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
6 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes saturated and unsaturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Black beans, drained | 3 cups | 510 g | 673 kcal | 45.4 g | 120.9 g | 2.5 g |
| Sweet potato | 4 cups cubed | 600 g | 540 kcal | 12.0 g | 124.2 g | 1.2 g |
| Crushed tomatoes | 1 can | 400 g | 128 kcal | 6.4 g | 29.2 g | 1.2 g |
| Red bell pepper, diced | 1 1/2 cups | 225 g | 70 kcal | 2.2 g | 13.5 g | 0.7 g |
| Corn kernels | 1 cup | 150 g | 144 kcal | 5.1 g | 31.5 g | 2.2 g |
| Yellow onion, diced | 1 cup | 150 g | 60 kcal | 1.6 g | 13.9 g | 0.1 g |
| Extra-virgin olive oil | 2 teaspoons | 10 g | 88 kcal | 0.0 g | 0.0 g | 10.0 g |
| Garlic, minced | 3 cloves | 9 g | 13 kcal | 0.6 g | 3.0 g | 0.0 g |
| Calculated full-recipe total | 6 servings | 2054 g | 1717 kcal | 73.4 g | 336.2 g | 18.1 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the skillet, saucepan, baking dish, air fryer, or sheet pan used in the directions.
Before You Start
Wash produce and keep raw animal proteins separate from ready-to-eat foods. Use a clean food thermometer whenever meat, poultry, seafood, or eggs are included.
Soften the aromatics
Heat olive oil in a Dutch oven. Cook onion and bell pepper until softened, then add garlic.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add the sweet potato
Stir in cubed sweet potato and season with chili powder, cumin, and smoked paprika to taste.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Simmer the chili
Add crushed tomatoes and enough water or lower-sodium broth to cover the vegetables. Simmer until the sweet potato is almost tender.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add beans and corn
Stir in drained black beans and corn and simmer until everything is hot and the chili has thickened.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Rest and portion
Taste, adjust seasoning, rest for 5 minutes, and divide into six servings.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Black beans provide plant protein and fiber.
- Sweet potato contributes carbohydrate, fiber, and carotenoid-rich color.
- The chili stores well for convenient meal prep.
Things to Consider
- Canned beans and tomatoes can add sodium; lower-sodium versions help.
- Large portions may be carbohydrate-dense for some needs.
- Spice level should be adjusted to preference.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced protein-focused meals.
- Health-conscious readers who value vegetables, fiber-rich foods, and transparent nutrition estimates.
- Busy U.S. households that want practical supermarket ingredients and meal-prep flexibility.
Best Times to Eat It
- Dinner, lunch, or meal prep
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings or grains slightly and increase non-starchy vegetables.
For more protein
Increase the main lean protein or add an extra measured serving of beans, yogurt, or another protein-rich ingredient used in the recipe.
For more energy
Add more whole grain, starchy vegetables, or fruit according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use pinto beans instead of black beans.
- Use butternut squash instead of sweet potato.
- Use frozen fire-roasted corn for extra smoky flavor.
Allergen Information
The base recipe is free from the major dairy, egg, and wheat ingredients, but always check packaged spice, broth, bean, and tomato labels.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Cool promptly and refrigerate for up to 4 days, or freeze individual portions for longer storage. Reheat until steaming hot.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C).
Frequently Asked Questions
Cool promptly and refrigerate for up to 4 days, or freeze individual portions for longer storage. Reheat until steaming hot.
Increase the main lean protein or add an extra measured serving of a protein-rich ingredient already used in the recipe.
Use pinto beans instead of black beans.
Each ingredient is assigned a gram weight, matched to a generic food-composition estimate, totaled for the recipe, and divided by the listed yield before rounding.
It is a general healthy-meal idea, but individual needs differ. People with allergies, medical conditions, pregnancy, or specific nutrition needs should seek qualified guidance.
No. This page is for general education and does not diagnose, treat, or provide individualized diet advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
