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TannerB

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SLOW COOKER BEAN AND OAT CHILI OVER BAKED SWEET POTATO

INGREDIENTS:

FOR THE MORNING INGREDIENTS:
1 medium sweet potato, unpeeled (if organic)
2 cups (475 ml) water
½ cup (97 g) dry Vaquero or pinto beans
¼ cup (46 g) oat groats (Make sure they are clearly marked gluten-free.)
¼ cup (33 g) diced carrot
¼ cup (38 g) diced red bell pepper
2 cloves garlic, minced
½ teaspoon oregano
½ teaspoon chipotle powder
¼ teaspoon turmeric
FOR THE EVENING INGREDIENTS:
1 cup (56 g) chopped fresh greens of choice
2 tablespoons (32 g) tomato paste
Sea salt and pepper, to taste


INSTRUCTIONS
Please note this recipe uses a 1½ to 2 quart slow cooker. You can double or triple for a larger slow cooker, but you may need to adjust the liquid up!

In the morning:
Take the sweet potato and poke holes in it with a fork and set aside. Add all the other morning ingredients to your slow cooker. Place the sweet potato on top of the mixture. It will sink into the chili, which is fine. Cook on low for 7 to 9 hours.

About 20 minutes before serving:
Remove the sweet potato and set on a plate. Turn the slow cooker to high. Mix the chili and add a bit more water if it’s too dry. Now stir in the greens and tomato paste. Pop the sweet potato back in to keep it hot. Cook for about 20 minutes or until the greens are cooked the way you like them.

Carefully remove the hot sweet potato with tongs, cut it in half, and put each half in its own bowl. Taste the chili and add sea salt and pepper to suit your taste. Smother each sweet potato half with chili and serve.

RECIPE VARIATIONS
Serve with any of your favorite chili toppings.

Cook sweet potato in oven instead of slow cooker.

Instead of waiting 20 minutes for the greens and tomato paste to cook, just stir them in and serve. The greens will still cook a bit from the heat of the stew, and if you cut them smaller, the texture will be pretty much the same.

This recipe calls for oat groats, but if you don’t have any, feel free to substitute steel-cut oats


bean-and-oat-chili.jpg 




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Your Friend, Nutrition Missionary & Fellow Health Seeker Tanner B Goodsell
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