Black Bean & Sweet Potato Vegetable Chilli

Overview

A hearty bean and vegetable chilli built around black beans, sweet potato, and mixed vegetables. This dish combines fibre, plant protein, and warming spices to support steady energy and satiety. Ideal for batch cooking and adaptable to different dietary preferences.

Ingredients (4–6 servings)

Base

• 2 tbsp (30 ml) extra virgin olive oil
• 1 small onion, finely diced
• 2 garlic cloves, minced

Vegetables

• 1 medium sweet potato, grated or finely diced
• 1 carrot, grated
• ½ courgette (zucchini), grated
• 1 red bell pepper, diced

Protein & sauce

• 2 × 400 g cans black beans, drained and rinsed
• 3 tbsp (45 ml) tomato purée
• 250 ml (1 cup) vegetable stock

Spices

• 1 tbsp (15 ml) smoked paprika
• 1 tbsp (15 ml) ground cumin
• 1 tbsp (15 ml) ground coriander
• Chilli powder or fresh chilli, to taste

Seasoning

• Salt and black pepper, to taste

Optional to serve

• Fresh coriander (cilantro)
• Lime wedges
• Plain yoghurt or plant yoghurt
• Cooked quinoa or brown rice

Method

1. Heat olive oil in a large saucepan over medium heat. Add onion and cook until softened, about 3–5 minutes.
2. Stir in garlic and cook briefly until fragrant.
3. Add sweet potato, carrot, courgette, and bell pepper. Cook for 3–5 minutes, stirring to combine.
4. Add black beans, tomato purée, stock, and spices. Stir well.
5. Bring to a gentle simmer, cover, and cook 30–40 minutes, stirring occasionally, until vegetables are tender and flavours develop.
6. Season to taste. Adjust thickness with a splash of water or stock if needed.

Serve warm with optional yoghurt, herbs, lime, or whole grains.

Extra Guidance

• Refrigerates well for up to 3 days.
• Freezes successfully for future meals.
• Flavour deepens after resting, making it ideal for batch preparation.

Nutrition (approximate, per serving)

Based on 4 servings.

• Energy: ~350–400 kcal
• Protein: ~10–12 g per serving (4 servings); black beans provide most of the plant protein (~8 g per 100 g cooked)
• Carbohydrates: ~55–65 g (from beans, sweet potato, vegetables)
• Fat: ~8–10 g
• Fibre: ~14–18 g

Brain Health Notes

• Black beans are high in plant protein (~8 g per 100 g cooked) and provide fibre that feeds gut bacteria; fibre fermentation produces short-chain fatty acids (SCFAs) associated with gut health. Beans also supply folate and minerals.
• Sweet potato and carrots provide beta-carotene and fibre studied for antioxidant and vascular effects.
• Bell peppers and tomatoes contribute vitamin C and carotenoids.
• Extra virgin olive oil contributes monounsaturated fats and polyphenols associated with cardiovascular and brain health.
• Whole grains (quinoa or brown rice) provide slow-digesting carbohydrates and fibre.

Foods/Substances

12 foods in this recipe

Bell Peppers

High vitamin C for iron absorption and norepinephrine support

Substances: Lutein, Vitamin C (Ascorbate), β-Carotene

Black Beans

Legume with polyphenols and protein; optimal soaking conditions detailed

Substances: Copper, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Potassium, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Carrots

Beta-carotene source with food matrix effects on absorption

Substances: Potassium, β-Carotene

Cilantro

Herb with potential heavy metal chelation properties

Extra Virgin Olive Oil

Polyphenol-rich oil with hydroxytyrosol and anti-inflammatory properties

Substances: Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Garlic

Allicin, sulfur compounds, and prebiotic fiber for gut and antioxidant support

Substances: Allicin, Manganese

Onions

Inulin prebiotic, quercetin, and glutathione precursors

Substances: Quercetin (and Isoquercetin), Vitamin C (Ascorbate)

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Rice

Resistant starch formation when cooled; thiamine source

Substances: Vitamin B1 (Thiamine)

Sweet Potatoes

Root vegetable rich in beta-carotene, fibre, and potassium

Substances: Potassium, Vitamin C (Ascorbate)

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Substances: Lycopene, Potassium, Vitamin C (Ascorbate)

Yogurt

Fermented dairy providing probiotics and complete protein

Substances: Calcium, Magnesium, Potassium, Zinc

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / class	Foods in recipe	Total (100 g per linked food)	% RDA aggregate
Core nutrition
Energy	Bell Peppers, Black Beans, Carrots, Cilantro, Extra Virgin Olive Oil, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	2136 kcal	—
Protein*	Bell Peppers, Black Beans, Carrots, Cilantro, Extra Virgin Olive Oil, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	52.3 g	43.5-87.1%*
Total fat	Bell Peppers, Black Beans, Carrots, Cilantro, Extra Virgin Olive Oil, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	110.4 g	—
Saturated fat	Black Beans, Carrots, Cilantro, Extra Virgin Olive Oil, Quinoa, Rice, Sweet Potatoes, Yogurt	16.4 g	—
Carbohydrates	Bell Peppers, Black Beans, Carrots, Cilantro, Extra Virgin Olive Oil, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	246.4 g	—
Sugars	Onions, Sweet Potatoes, Yogurt	13.2 g	—
Fibre	Bell Peppers, Black Beans, Carrots, Cilantro, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	26.0 g	—
Key micronutrients
Iron	Bell Peppers, Black Beans, Carrots, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	9.0 mg	50.2%
Zinc	Bell Peppers, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	7.0 mg	63.2%
Magnesium	Bell Peppers, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	443.2 mg	105.5%
Selenium	Bell Peppers, Cilantro, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	45.8 µg	83.3%
Calcium	Bell Peppers, Black Beans, Carrots, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	346.4 mg	34.6%
Potassium	Bell Peppers, Carrots, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	2684.8 mg	79.0%
Copper	Sweet Potatoes	0.1 mg	16.7%
Choline	Cilantro, Quinoa, Rice	116.4 mg	21.2%
Folate	Bell Peppers, Cilantro, Quinoa, Rice, Sweet Potatoes, Tomatoes	311.2 µg	77.8%
Vitamin B12	Cilantro, Quinoa, Rice	0.0 µg	0.0%
Vitamin B6	Bell Peppers, Cilantro, Quinoa, Rice, Sweet Potatoes, Tomatoes, Yogurt	1.8 mg	103.5%
Vitamin E	Extra Virgin Olive Oil, Sweet Potatoes	14.7 mg	98.0%
Vitamin K	Extra Virgin Olive Oil	60.0 µg	50.0%
Bioactive compounds
ALA	Quinoa, Yogurt	1227.4 mg	—
EPA	Cilantro, Quinoa, Rice	0.0 mg	—
DHA	Cilantro, Quinoa, Rice	47.0 mg	—
Total omega-3	Cilantro, Quinoa, Rice, Yogurt	1274.4 mg	—
Polyphenols (proxy)	Extra Virgin Olive Oil	34.4 mg	—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix

Gut–Brain Axis & Enteric Nervous System (ENS)

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Choline is metabolised by gut bacteria; some strains (e.g. Lactobacillus) can produce acetylcholine. Microbial choline metabolism (e.g. trimethylamine) shows inter-individual variability and may influence host metabolism and gut–brain signalling.

Inflammation & Oxidative Stress

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Choline-derived betaine supports homocysteine remethylation; elevated homocysteine is linked to oxidative stress and inflammatory signalling. Phosphatidylcholine supports membrane integrity and cell signalling in immune and redox contexts.

Metabolic & Neuroendocrine Stress (HPA Axis & ANS)

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Choline supports hepatic VLDL assembly and lipid export; methyl donors (choline, betaine) may influence adenosine metabolism and HPA axis activity. Adequate choline status supports metabolic stability and stress physiology.
Magnesium	Contextual / minor contributor	Black Beans, Quinoa, Yogurt	Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported
Quercetin (and Isoquercetin)	Contextual / minor contributor	Onions	Contributes to LPS and immune defense; supports stress response modulation
Vitamin C (Ascorbate)	Contextual / minor contributor	Sweet Potatoes, Bell Peppers, Onions, Tomatoes	Supports stress response through antioxidant and neurochemical effects

Methylation & One-Carbon Metabolism

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity
Methionine	Contextual / minor contributor	Black Beans, Quinoa	Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)	Contextual / minor contributor	Quinoa	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Black Beans, Quinoa	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Black Beans, Quinoa	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Zinc	Contextual / minor contributor	Black Beans, Quinoa, Yogurt	Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity

Mitochondrial Function & Bioenergetics

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Phosphatidylcholine and other choline-containing phospholipids support mitochondrial membrane integrity and energy metabolism; choline-derived betaine contributes to one-carbon status that can influence mitochondrial resilience
Iron	Contextual / minor contributor	Black Beans, Quinoa	Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production
Magnesium	Contextual / minor contributor	Black Beans, Quinoa, Yogurt	Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them
Manganese	Contextual / minor contributor	Black Beans, Garlic, Quinoa	Supports mitochondrial antioxidant defense through MnSOD activity
Oleuropein	Contextual / minor contributor	Extra Virgin Olive Oil	Oleuropein aglycone (the active form) supports mitophagy, SIRT1 activation, and AMPK activation; enhances mitochondrial function, autophagy, and neuroprotective effects through modulation of mitochondrial dynamics and antioxidant pathways
Quercetin (and Isoquercetin)	Contextual / minor contributor	Onions	Enhances mitochondrial baseline activity and energy production; supports mitochondrial function
Vitamin B1 (Thiamine)	Contextual / minor contributor	Black Beans, Quinoa, Rice	Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function
Vitamin B2 (Riboflavin)	Contextual / minor contributor	Quinoa	Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes

Neurotransmitter Regulation

Substance	Contribution Level	Foods	Mechanism of Action
Calcium	Contextual / minor contributor	Yogurt	Essential for nerve impulse transmission and neurotransmission
Choline	Contextual / minor contributor	Quinoa	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition
Copper	Contextual / minor contributor	Black Beans	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Contextual / minor contributor	Black Beans, Quinoa	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Contextual / minor contributor	Black Beans, Quinoa, Yogurt	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
Phenylalanine	Contextual / minor contributor	Black Beans, Quinoa	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Contextual / minor contributor	Black Beans, Sweet Potatoes, Carrots, Tomatoes, Yogurt	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Contextual / minor contributor	Black Beans, Quinoa	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosol	Contextual / minor contributor	Extra Virgin Olive Oil	Neuroprotective effects; contributes to brain health benefits of extra-virgin olive oil
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Black Beans, Quinoa	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Black Beans, Quinoa	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Contextual / minor contributor	Sweet Potatoes, Bell Peppers, Onions, Tomatoes	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Contextual / minor contributor	Black Beans, Quinoa, Yogurt	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation