EWWK: Smoky Chili with Sweet Potato


2 cups dried small red beans (e.g. Anasazi or Kidney)
4 ½ cups water plus more for soaking
1 teaspoon reduced-sodium vegetable broth base
1 (14.5-ounce) can fire-roasted diced tomatoes, no salt added
2 tablespoons tomato paste
1 medium yellow onion, diced
3 celery stalks, diced
2 medium garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon liquid smoke (see note)


Cover the beans with water and soak overnight.

Drain the beans and add to a large pot with the 4 ½ cups of water and the broth base. Bring to a boil, covered, over medium-high heat then reduce the heat to medium and simmer for 20 minutes.

Add the tomatoes, tomato paste, onion, sweet potatoes, celery, garlic, paprika, chili powder, cumin and liquid smoke and stir well. Cover and cook for an additional 40-45 minutes, stirring occasionally, until the sweet potatoes are tender yet firm and the beans are tender. Add the water as needed to replace moisture lost to evaporation, although the consistency should be thick.

Yield: 10 Servings (serving size: 1 cup)
Nutrition Breakdown: Calories 167, Fat 0.5g, Carbohydrate 32g, Fiber 11g, Sodium 134mg, Protein 10g,
Diabetes Plate Plan: 1 ½ Carbohydrate, 1 Vegetable, 1 Lean meat