Guiltless vegetarian chili with roast potato wedges (Video)
This dish must be one of the tastiest, mouthwatering, satisfying and healthy comfort foods any cuisine has to offer. It is no secret that I come from a family of foodies. My father, not only loves to cook, but also passionately loves to indulge in every morsel of good tasty food. He always says “everything tasty is bad for you”. However, in the case of this chili I will have to totally disagree with him. This chili brings to my family, friends and me a satisfied tummy, heart and soul without guilt or empty calories.
This Chili is an explosion of flavours and textures; it combines sweet, spicy, peppery, pungent, crunchy, and smoky with a load of ooziness. With the mélange of the healthy super vegetables it has, this chili is elevated to a guilt free celestial comfort food. What more would one want?
Sweet potatoes are rich in Vitamins A, B5, and B6, and high in carotenoids and anti-oxidants which are good for vision and skin and help rebuild cellular damage. They are also high in fiber which supports the digestive system, and have a low Glycemic index which helps regulate the blood sugar and more benefits.
The other vegetables combined provide manganese, phosphorus, zinc, copper, vitamins B3, B6, B9,K, C and D, protein, fiber and a load of anti-oxidants. This is a well-rounded dish for the Ramadan table, if you fancied a change from the traditional foods.
Vegetable chili is that kind of dish where people go for seconds. So make sure you have enough, especially if you have real foodies over for Iftar or suhoor following the world cup.
For the chili:
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 2 carrots, cubed 1/2-inch thick
- 1 red or green bell pepper, finely diced
- 100 grams green beans, chopped 1/2"
- 2 tins red kidney beans
- 1 tin sweet corn
- 1 tablespoon tomato paste
- 500 grams tomato sauce
- 1 1/2 teaspoons coriander powder
- 1 1/2 teaspoons cumin powder
- 1 tablespoon paprika
- 1 teaspoon thyme
- 1 cup water
- 1 teaspoon sugar
- 1 chipotle chili canned in adobo
- Salt and pepper
- 500 grams sweet potato, wedged
- 3 tablespoons olive oil
- 1 teaspoon cracked black pepper
- 2 teaspoons paprika
- Salsa pico do gallo
- Sour cream
- Chopped coriander
- Chopped green onions
- 300 grams shredded mild cheddar or any cheese that melts
1. Toss the potato wedges in oil and season with paprika, salt and black pepper. Bake in a 200 C preheated oven for 20-25 minutes or until the fork penetrates the potato with no resistance.
2. Meanwhile, sauté the onions and garlic for 1 minute. Add the vegetables but the corn and beans and sauté for 3 minutes.
3. Add the corn, kidney beans, spices, tomato, tomato paste, water, salt and the chipotle pepper. Cook covered on medium heat for 15 to 20 minutes until slightly thickened. Adjust the salt and seasoning to taste.
4. Spread as much you like of the sauce over the roasted potatoes and top with cheese. Return to the oven until the cheese has melted.
5. Top with sour cream, salsa pico di gallo and guacamole, chopped onions and coriander.
* This chili can freeze up to six month. So you can make a big pot and freeze it in portions.
* You can add any vegetable you fancy and any type of bean.
* If you would like a meaty chili simply substitute the vegetables but the beans with 700 grams of mince beef.
Per Serving: 504 Calories; 18g Fat (30.6% calories from fat); 25g Protein; 65g Carbohydrate; 14g Dietary Fiber; 38mg Cholesterol; 797mg Sodium.