Our professional home economist expert Mairlyn Smith has another affordable meal to share. By making some vegetarian meals, you can save a lot of money on meat! Feel free to add meat when you want. This one can be spicy, adjust the seasonings to your liking!
- 2 tbsp canola oil
- 2 onions diced
- 8 cloves garlic diced
- 2-5 inch (length) sweet potatoes scrubbed and diced
- 1 tbsp chipotle chili powder
- 1 tbsp dried oregano leaves
- 1 tsp coriander
- 2 28oz/796ml can San Marzano style tomatoes or diced tomatoes
- 2 19oz/540ml can black beans (no salt added) rinsed and well drained
- 1 284-300ml jar whole roasted sweet peppers diced or 4 large roasted peppers, diced
Makes 12 cups (1 cup~1 serving)
- Heat a 12 or 14-inch skillet over medium heat, add oil and onions. Sauté until the onions start to soften, approximately 3-5 minutes. Add garlic and sweet potatoes and sauté until the sweet potato starts to soften. Add spices: chipotle chili powder, chili powder, oregano and coriander. Sauté until the spices are well distributed. Tip into the slow cooker, scraping any of the browned bits on the bottom of the skillet into the slow cooker. (see professional home economist tip below)
- San Marzano tomatoes are thick and are usually canned whole. You want them in smaller pieces. I use a small knife and I cut the tomatoes up right in the can. Pour into slow cooker. OR just add the diced tomatoes.
- Add black beans and roasted red peppers, stir well, cover and cook on Low for 8 hours.
- To serve: spoon into deep bowls and serve OR top with any combination of the bells and whistles OR serve with 1 whole wheat tortilla
- If your slow cooker has a feature that allows you to sauté right in the pot of the slow cooker, then do all of Step 1 in the slow cooker.
Professional Home Economist tip: Chipotle chili powder is hot. Here’s two substitutions: reduce the chipotle to 1 tsp and add 2 tsp smoked paprika OR use 1 tbsp smoked paprika instead of the chipotle.
Roast your own red peppers: preheat oven to 425F – line a baking pan with parchment paper or foil. Place washed whole peppers on the pan. Roast for 15-20 minutes or until charring appears. Flip them over and continue roasting for 10-15 more minutes or until they are soft and charred. Remove from the oven and cool. I like the charring so I leave it on. Many cooks remove it. But to me that’s removing fibre. Your call. Remove top and seeds, use as needed.
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