Chili night just got a gut-health upgrade. Roasting the sweet potato first brings out a caramelized sweetness that plays perfectly against the smoky chili powder and cumin, and the black beans are doing quiet, unglamorous work the whole time: they're loaded with resistant starch, a fiber your gut bacteria go absolutely wild for. This is the stick-to-your-ribs bowl you make on a chilly night that also happens to be one of the better things you can feed your microbiome. Pair it with our Roasted Cauliflower Chickpea Bowl with Tahini or Simple Baked Falafel for more plant-based, fiber-forward mains.
Ingredients
- 2 sweet potatoes, cubed and roasted
- 2 cans black beans, drained and rinsed
- 1 onion, chopped
- 1 can diced tomatoes
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 3 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 425°F and roast cubed sweet potato with 1 tablespoon olive oil for 25 minutes.
- Meanwhile, heat remaining olive oil in a pot and saute onion until soft.
- Add chili powder and cumin, cook 1 minute.
- Add beans, tomatoes, and broth, simmer 20 minutes.
- Stir in roasted sweet potato.
- Season with salt and pepper.
Nutrition Facts (per serving)
| Calories | 240 |
| Total fat | 6g |
| Total carbohydrates | 40g |
| Dietary fiber | 10g |
| Protein | 9g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Black beans are a rich source of resistant starch, a type of fiber that resists digestion in the small intestine and travels to the colon, where it's fermented by beneficial bacteria into short-chain fatty acids like butyrate. Sweet potatoes bring their own soluble fiber plus a hefty dose of beta-carotene, and onions contribute inulin, a prebiotic fiber that selectively feeds Bifidobacteria.
One pot and six servings, with enough fiber to make your gut bacteria throw a small party.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
