Sweet Potato Chili | Fiber-Rich Comfort Food Recipe

Chili met zoete aardappel

Soms heb je nood aan een maaltijd die echt vult én voedt.
Deze chili met zoete aardappel combineert kruidig rundgehakt met groenten en langzaam gegaarde zoete aardappel tot een verwarmend gerecht dat perfect past binnen een gebalanceerde levensstijl.

Dankzij de combinatie van eiwitten, vezels en trage koolhydraten geeft dit recept langdurige energie en een verzadigd gevoel na de maaltijd.

Ideaal voor drukke dagen waarop je een voedzame maaltijd wil zonder ingewikkeld te koken.

Author: Claudia Smet
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 1 portie
Category: Hoofdgerecht
Cuisine: Tex Mex

Ingredients

115 g rundergehakt
150 g zoete aardappel
1 el olijfolie
10 g jalapeno, plakjes
½ gele ui
4 g verse platte peterselie
115 g tomatenblokjes
¼ bouillonblokje, rund
1 bosui
½ tl paprikapoeder
1 mespuntje chilipoeder
1 teentje knoflook
1 snufje peper
1 snufje zout
95 ml water

Directions

Pel en snipper de ui en hak de knoflook fijn.
Verhit de olijfolie in een hapjespan en fruit de ui en knoflook een paar minuten aan.
Voeg het gehakt toe en bak rul. Breng op smaak met chilipoeder, paprikapoeder, peper en zout.
Maak de bouillon, met heet water en het bouillonblokje. Voeg deze samen met de tomatenblokjes toe aan de pan met het gehakt en breng zachtjes aan de kook
Zet het vuur laag, zet een deksel schuin op de pan en laat 5 minuten zachtjes sudderen. Schil ondertussen de zoete aardappel en snijd in blokjes. Voeg deze toe aan de hapjespan en laat nog 15 minuten sudderen tot de zoete aardappel zacht en gaar zijn geworden.
Schep de chili op een bord en garneer met de jalapeno plakjes en eventueel wat verse peterselie en bosui.

Frequently Asked Questions about Sweet Potato Chili

Yes — and that’s thanks to the smart combination of ingredients. The kidney beans and sweet potato provide slow-digesting carbohydrates that raise your blood sugar gradually instead of causing a rapid spike. This helps prevent energy crashes and reduces the likelihood of cravings after your meal.

The beans also provide plant-based protein — around 8 to 10 g per 100 g — which contributes to a feeling of fullness that can last for several hours.

Pair one serving of chili with a fresh vegetable salad for extra fiber without significantly increasing calories. This turns the dish into a complete and satisfying meal that fits perfectly within a mindful eating pattern.

No. Because of the sweet potato and kidney beans, this recipe contains more carbohydrates than a traditional low-carb dish — about 42 g per serving. This makes it less suitable for a strict keto or low-carb diet. However, that is not the purpose of this recipe.

The carbohydrates come exclusively from whole, minimally processed ingredients with a relatively low glycemic index, helping blood sugar levels rise more slowly and steadily compared to white rice or pasta.

If you prefer a lower-carb version, replace half of the sweet potato with cauliflower or zucchini. The texture remains similar while the carbohydrate content drops to around 20 g per serving.

Absolutely — chili is one of the best meal prep dishes you can make. Prepare a double or triple batch on Sunday and store it in airtight containers in the refrigerator for up to 4 days. It also freezes very well: portion into freezer-safe containers or bags and store for up to 3 months.

Defrost overnight in the refrigerator or reheat directly in a saucepan with a splash of water.

One of the biggest advantages of chili is that the flavors become even deeper and richer after a day of resting, as the spices continue to infuse the sauce. Day 2 often tastes even better than day 1. Perfect for busy weekdays when you still want a warm and nourishing meal.

That depends on what you mean by “healthier,” but in several ways sweet potato does have advantages. Sweet potato contains more beta-carotene — the precursor of vitamin A — than almost any other vegetable.

It also contains slightly more fiber (3 g per 100 g versus 2 g in regular potato), which supports digestion. The glycemic index of sweet potato is generally lower than that of boiled regular potatoes, meaning blood sugar rises more gradually and steadily. In terms of calories, they are very similar: both contain around 85–90 kcal per 100 g.

Regular potatoes do contain slightly more potassium and vitamin C. Neither option is unhealthy — preparation makes the biggest difference. Roasted or boiled potatoes are always a better choice than fried versions.