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, Phosphorus (Phosphate), 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

Greek Yogurt

Fermented dairy providing probiotics and complete protein

Substances: Calcium, Magnesium, Potassium, Zinc

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, Phosphorus (Phosphate), Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Rice

Staple grain — variant, milling, pigmentation, cooking/cooling, and fermentation drive fibre, RS, glycaemia, and polyphenols

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)

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, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	1843 kcal	—
Protein*	Bell Peppers, Black Beans, Carrots, Cilantro, Garlic, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	44.7 g	37.2-74.5%*
Total fat	Bell Peppers, Cilantro, Extra Virgin Olive Oil, Garlic, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	106.5 g	—
Saturated fat	Cilantro, Extra Virgin Olive Oil, Greek Yogurt, Quinoa	16.4 g	—
Carbohydrates	Bell Peppers, Black Beans, Carrots, Cilantro, Garlic, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	189.6 g	—
Sugars	Greek Yogurt, Onions, Sweet Potatoes	13.2 g	—
Fibre	Bell Peppers, Black Beans, Carrots, Cilantro, Garlic, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	27.0 g	—
Key micronutrients
Iron	Bell Peppers, Black Beans, Carrots, Cilantro, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	9.4 mg	52.4%
Zinc	Bell Peppers, Cilantro, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	5.4 mg	48.9%
Magnesium	Bell Peppers, Cilantro, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	326.2 mg	77.7%
Selenium	Cilantro, Garlic, Onions, Quinoa, Rice, Sweet Potatoes	25.3 µg	46.0%
Calcium	Bell Peppers, Black Beans, Carrots, Cilantro, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	351.4 mg	35.1%
Potassium	Bell Peppers, Carrots, Cilantro, Greek Yogurt, Onions, Quinoa, Rice, Sweet Potatoes, Tomatoes	2521.8 mg	74.2%
Copper	Sweet Potatoes	0.1 mg	16.7%
Choline	Cilantro, Quinoa, Rice	90.2 mg	16.4%
Folate	Bell Peppers, Cilantro, Quinoa, Rice, Sweet Potatoes, Tomatoes	294.2 µg	73.6%
Vitamin B6	Bell Peppers, Cilantro, Greek Yogurt, Quinoa, Rice, Sweet Potatoes, Tomatoes	1.3 mg	74.0%
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	Greek Yogurt, Quinoa	1227.4 mg	—
DHA	Quinoa	47.0 mg	—
Total omega-3	Greek Yogurt, Quinoa	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

BRS-X(ECS) - Endocannabinoid System

Substance	Contribution Level	Foods	Mechanism of Action
Choline	Contextual / minor contributor	Quinoa	Precursor for phosphatidylcholine (PC) synthesis; PE can be converted into PC or N-acyl phosphatidylethanolamines (NAPEs); NAPEs are precursors to N-acyl ethanolamines (NAEs) like palmitoylethanolamide (PEA), oleoylethanolamide (OEA), and anandamide (AEA), bioactive lipids which act as neuromodulators with anti-inflammatory, neuroprotective, and mood-regulating effects