Black Bean Sweet Potato Chili

I don't mean to be dramatic, but really I don't think I could live without sweet potatoes.

They get a terrible reputation as a thanksgiving side dish, covered in corn syrup and butter, or even marshmallows (so happy my family doesn't do the marshmallow thing). 

A few years ago, sweet potatoes started popping up on menus as an alternative to french fries. You can even get sweet potatoes as tots at TJ's these days. That seems like a slippery slope I don't want to start down though...

But have you ever just eaten a sweet potato without sugar or deep frying? Just a baked sweet potato? Maybe a touch of earth balance, or greek yogurt, or just a sprinkle of salt. It's all they need. 

Unless you want to make chili:

Black Bean and Sweet Potato Chili

serves 4 at least

1 tbsp EVOO

2 cloves garlic, minced

1 yellow onion, chopped

2 small sweet potatoes, cubed

1 bell pepper, chopped

1/4 c. water

1 tsp garlic powder

1 tbsp cumin

1 tbsp chili powder

1/2 tsp salt

1/4 tsp fresh ground black pepper

1 can diced tomatoes, no salt added

juice of 1 lime

1 can black beans, drained and rinsed

1/2 can water

tabasco to taste

brown sugar to taste

Toppings: avocado, soy cheeze, green onion

In a large pot, heat EVOO. Saute onion and garlic 3 minutes, or until softened.

Toss in sweet potatoes.

And bell peppers.

Add about 1/8 c. of water (i just fill the lid) and then cover for 2-4 minutes. The steam helps cook the sweet potato.

Uncover and add in garlic powder, cumin, chili powder, pepper, and salt.  Toss everything around and let the spices get toasty.



Add in tomatoes, black beans (drained and rinsed!!), water, and lime juice.

And add heat to your liking. Bring back to a boil, then reduce to low. Let simmer for 15 minutes. Then taste and add sugar for balance and additional salt if needed. The sugar balances out the acidity from the tomatoes, lime, and tabasco. You could use agave or maple syrup if you prefer.

Top with topping of choice, I recommend avocado!

Eat more sweet potatoes!

Whole Wheat Sweet Potato Gnocchi

Why is Italian food SO intimidating?

Ravioli? Tortellini? Manicotti? Cannoli? Tiramisu?

Gnocchi?

The French may have their delicate sauces, but the Italian have their fair share of intimidating, time consuming items.

So what the hell would possess me to try to make gnocchi? It's literally a two hour process, people.

Answer:
1. A few near-death sweet potatoes
2. A deep love for all things gnocchi
3. Spare time

I definitely recommend that you make gnocchi from scratch just so that you appreciate it even more the next time your order it at a fancy Italian restaurant. I do not, however, recommend making it for a group of people. You would be rolling and cutting and forming for HOURS.

So here goes.

Recipes inspired by The Noshery and All Recipes

Whole Wheat Sweet Potato Gnocchi

3 large sweet potatoes
1/4 tsp dried sage (or 1/2 tsp chopped fresh sage if ya got it)
1 clove garlic, minced
1/8 tsp fresh ground nutmeg
1/2 tsp salt
2+ cups whole wheat flour*
1 large egg
*extra flour for rolling

Wash sweet potatoes, pierce 3-4 times with fork or knife. Nuke for 5 minutes on each side.

Remove from microwave, slice in half, and let cool for 5 minutes. Peel off skins.

Mash sweet potato flesh. You could use a ricer if you like doing extra dishes.

The goal is "no chunks". Apply this goal to your entire life.

Add garlic.

Sage.

And nutmeg. Oh, and salt! Mix well so flavors are well distributed.

Add flour and egg.

Mix er up! You're going to have to mess up a hand.

Turn out onto a clean, floured surface. Knead a few times. This makes sure that all ingredients are well distributed. (i.e. that egg)

Working in small batches, roll out dough in tubes the thickness of a finger. Cut into 1 inch pieces.

Here's the tricky part. This it totally optional, but makes gnocchi look restaurant-quality. Dust the back of fork tines in flour. Place the back of the fork on top of the gnocchi pieces. Drag the fork towards you, applying light pressure.

Once the gnocchi reaches the tip of the fork tines, it will be slightly cylindrical.

Repeat 1234378776 times. Place rolled gnocchi on a baking sheet lined with parchment so they can await cooking.

Boil a large pot of water - salt it! Once rolling, lower gnocchi into pot.

Once they float, they are done! About 2-3 minutes.

Remove gnocchi and place on a paper towel so they may drain.  Look at these suckers! omg

Now you have some options on how to dress these little treasures.

1. brown butter and sage
2. with some other items for heartiness, like browned hot italian sausage and spinach
3. cheese sauce

Guess which one I chose?

Romano Cheese Sauce

3 tbsp unsalted butter
3 tbsp flour (I used whole wheat, but I would recommend AP flour unless you have a thing for whole wheat like me)
2 cups low fat milk
1/4 white onion
1/4 tsp dried or fresh sage
1/8 tsp white pepper
4 oz. grated romano

Add 1/4 onion and sage to milk. Warm slightly in the microwave (1-2 minutes).

Meanwhile, make a roux! Melt butter in a medium sauce pan over medium heat. Once it starts to foam, add flour. WHISK WHISK WHISK.  You will whisk for about a minute. This time is critical to cook out the flour-y taste.

Once roux starts to turn a little darker shade of brown, slowly add all of the milk. WHISK WHISK WHISK. This step is critical for lump prevention. 

Once all lumps are out and milk is all incorporated, switch to wooden spoon. Sauce will be thick! Add cheeeeessseeee. Stir well.

Oh hi there, cheese sauce.

Lovingly spoon cheese sauce over pillows of sweet potato gnocchi.

Totally worth it.

Sweet Potato Chips

I don't feel like you've eaten enough potatoes recently, so here's another recipe.

Spiced Sweet Potato Chips
2 servings


2 large sweet potatoes
2 tbsp EVOO
2 tsp cumin powder
1/2 tsp ground cinnamon
1/2 tsp garam masala
1 tsp curry powder
1 tsp salt
1/2 tsp black peppet

Turn broiler on high, or oven to 400F
Slice sweet potatoes into 1/4" slices

Toss with other ingredients

Line a baking sheet with foil
Spread out potatoes in one layer

Broil or bake on each side for 20 minutes
Turn, then repeat
Repeat this process in 10 minute increments until you have chips!

It's time consuming, so make sure you have something else to do so you don't get impatient and eat floppy potatoes.

These are excellent with nonfat plain greek yogurt to dip em in!

Not a Burger

This christmas I got a spiral slicer, which I never knew I needed until I made oven fries with it. With the help of my sous chef (mom), we spiraled sliced a ton of regular and sweet potatoes. I like the sweet, she likes the normal boring potato.  Russet potatoes have a higher water content than sweet potatoes, so they spiraled better, but the sweet potatoes still tasted great.

Just spiral em up, toss with EVOO and sea salt, and baked at 400F for as long as it takes to make the potatoes crispy and yummy... like an hour or so.

The best part of the spiral slicer is that you end up with this mushroom looking piece in the end that's like the bonus oven fry.

I have big plans for that spiral slicer on this week's menu.

To go with these oven fries/chips?

Black Bean and Brown Rice Burgers

Makes 12 Patties

2 WW P+ each!!! <----- that's a crazy good deal

Ingredients

• 2 cans black beans, drained
• 2 cups cooked brown rice
• 1 tsp each
• cumin
• seasoning mix (I used TJ 21 Seasoning Salute)
• garlic powder
• onion powder
• Salt and Pepper to taste
• 2 eggs
• cooking spray

Instructions

• Mash black beans with a potato masher until you have a 50/50 ratio of beans to mush

• Add rice and seasonings and mix well
• This is where you should taste for Salt and Pepper needs
• Add 2 eggs, mix well
• Heat a frying pan over medium high heat
• Use a 1/4 c. scoop to make patties - any bigger and they may break when you flip

•  Cook 2-3 minutes on each side, then flip

•  Have a cocktail for all your hard work

I served my burgers with shredded 75% reduced fat sharp cheddar, avocado and roma tomato.

 Also, I whipped up a light "Secret Sauce". Here's the secret:

• 1/4 c. greek yogurt
• 2 tbsp dill relish
• 2 tbsp ketchup
• 1 tbsp yellow mustard
• S & P to taste

Secret's out.

I plated these with bread, but promptly ditched the bread after one bite. These were better eaten open faced with a fork! Why add extra carbs to this carbolicious meal...

Regardless of the carbo-thon, this meal was vegetarian, a great source of fiber, whole grain, and protein from the black beans and cheese! Also, if you opt for sweet potatoes, there is beta-carotene, vitamin c, and all the other goodness that comes from sweet potatoes.

Can we talk about how well cumin compliments sweet potatoes? The cumin in the burgers + the sweet potatoes on the side = so good!  

Also, you could bake these burgers in the oven. Just form patties with the 1/4 c. scoop and bake at 375 for 15 minutes or so. 

Happy Sunday!

PS Thanks for the spiral slicer, Swedes!