Smoky Black Bean & Sweet Potato Chilli with Rice

Ingredients

• Chilli
• 1½ tbsp olive oil +
  Healthier choice

  Choose extra virgin olive oil, cold-pressed. EVOO retains polyphenols and antioxidants lost in refined oils. Quality EVOO is stable at oven temperatures up to 240°C — the low smoke point myth has been debunked by peer-reviewed research.

  Look for: a harvest date within 12–18 months, single-origin, and dark glass packaging.

  Best pick: Greek Koroneiki, Spanish Picual, or Italian Coratina — all high in polyphenols.

  ✕ Avoid: "light" olive oil (refined), "olive oil blend" (seed oil mix), clear plastic bottles, and all vegetable/seed oils.
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 tins black beans, drained
• 1 tin chopped tomatoes
• 1 large sweet potato, peeled and cubed +
  Healthier choice

  Sweet potatoes are a nutrient-dense carb source — high in beta-carotene (vitamin A precursor), vitamin C, and fibre. They have a lower glycaemic index than regular white potatoes.

• 2 red peppers, diced
• 1 tbsp smoked paprika
• 1 tbsp ground cumin
• 1 tsp chilli powder
• 1 tsp ground coriander
• Salt and black pepper, to taste +
  Healthier choice

  Salt: Plain table salt is often the cleanest option. Himalayan salt contains heavy metals; sea salt contains microplastics. The trace minerals in "premium" salts are nutritionally meaningless. UK: most table salt is pure with no anti-caking agents. US: look for brands without sodium aluminosilicate.

  Pepper: Use whole peppercorns in a grinder. Pre-ground loses piperine rapidly. Tellicherry peppercorns have higher piperine and better flavour.

  Best pick: Additive-free table salt + whole Tellicherry peppercorns in a grinder.
• Fresh coriander, to serve
• 1 lime, cut into wedges
• Carbs
• 300g rice (dry weight)

Method

1. Cook the rice according to pack instructions.

2. Heat 1½ tablespoons of olive oil in a large pot over medium heat. Cook the onion for 5 minutes until softened.

3. Add the garlic, smoked paprika, cumin, chilli powder, and ground coriander. Stir for 1 minute until fragrant.

4. Add the sweet potato cubes, diced peppers, tinned tomatoes, and drained black beans. Add 200ml of water. Bring to a simmer.

5. Cover and cook for 25–30 minutes until the sweet potato is tender and the chilli has thickened. Season to taste. Serve over rice with fresh coriander and lime wedges.

   💡 This chilli gets even better the next day. Make a double batch and freeze individual portions for easy meal prep.

Nutrition  per serving