This vegan sweet potato chili is loaded with tender sweet potatoes, black beans, crumbled tofu, corn, tomatoes, and warm chili spices. The tofu takes on the flavor of the chili and gives every bowl a hearty, satisfying texture without competing with the sweet potatoes and black beans.
Use frozen sweet potato cubes to keep prep simple, then choose the cooking method that works for your day. You can have dinner ready quickly on the stovetop, let the chili simmer for deeper flavor, or put everything in the slow cooker. It is exactly the kind of practical, plant forward comfort food I want on a cold or busy day. ❤️
Quick Look: Vegan Sweet Potato Chili
✨ Why you'll love it: This hearty one pot chili turns affordable pantry and freezer staples into a filling plant based dinner.
👌 Difficulty: Easy
👩🍳 Anna's tested tip: Give the crumbled tofu one final press with a clean towel. The drier it is, the more of that smoky chili flavor it will absorb.
🍲 Taste and texture: Smoky and gently sweet, with tender sweet potatoes, hearty black beans, juicy corn, and crumbled tofu that absorbs the chili spices. A thick chili that won't leave you feeling heavy.
⏱️ Prep, cook, and total time: 10 minutes prep, 30 minutes cooking, and 40 minutes total. The chili can also cook on low for up to 8 hours or be prepared in a slow cooker.
🍽️ Yield: 6 entree servings, approximately 1⅓ cups each, or 8 cups total.
🎒 Perfect for: Easy weeknight dinners, cold weather meals, meal prep, freezer meals, and making tofu approachable for the whole family.
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Jump to:
- Quick Look: Vegan Sweet Potato Chili
- Why You'll Love This Vegan Sweet Potato Chili
- Nutrition Scorecard: Why This Vegan Sweet Potato Chili Recipe Is a Mediterranean Diet Win
- Ingredients for Vegan Sweet Potato Chili
- Equipment
- Stovetop Instructions
- Anna's Top Tip
- Slow Cooker or Crock Pot Method
- Meal Prep Tips and Storage
- Easy Variations
- Vegan Sweet Potato Chili FAQs
- Other Vegan Recipes
- More Cozy Recipes
- 📖 Recipe
Why You'll Love This Vegan Sweet Potato Chili
We've been eating this chili for at least eight years in our house. I can say that with certainty because I clearly remember my kiddo as a toddler crushing bowl after bowl of it. Of course, my husband and I thought this was the best thing ever, and we've lovingly called it "Elizabeth's Special Soup" ever since.
Flash forward to today. Elizabeth is 10½ and refuses to touch it. I'm hoping they'll love it again in another eight years.
There's so much to love about this vegan sweet potato chili! It's smoky and sweet, but not too spicy, and it comes together so easily. The only thing you have to chop is an onion. I use jarred minced garlic, frozen sweet potatoes and corn, and canned beans. Quickly cook the onion and garlic, transfer everything to the Crock Pot, and dinner is handled.
There aren't many recipes in our regular rotation that stayed exactly the same after we adopted the Mediterranean Diet, but this one was already a winner. I love that it aligns not only with the Mediterranean Diet, but also with the Portfolio Diet, which I fold into my eating pattern to help lower my cholesterol. If you're looking for more delicious cholesterol lowering meals, check out my favorite Portfolio Diet recipes.
It is also lower in sodium than many traditional sweet potato chili recipes because it uses no salt added tomatoes, low sodium beans, and low sodium vegetable broth.
If there ever was a Mediterranean Diet recipe for real life, this is it: familiar comfort food made with more plants, plenty of fiber, and very little saturated fat. It's a crowd pleaser! Even if Elizabeth is sitting this one out for now.
Enjoy!
Nutrition Scorecard: Why This Vegan Sweet Potato Chili Recipe Is a Mediterranean Diet Win
I love a recipe that tastes like pure comfort food while quietly doing some serious nutritional heavy lifting. Each 1⅓ cup serving of this chili packs in 18 grams of plant based protein and 12 grams of fiber, with just 0.3 grams of saturated fat. That is a pretty impressive return on one cozy bowl of chili!
🌈 This chili also makes it deliciously easy to eat the rainbow. Orange sweet potatoes provide beta carotene, which your body converts to vitamin A to support healthy vision and immune function. Red tomatoes bring vitamin C and lycopene, while black beans add important nutrients including folate, iron, and magnesium. Each color takes care of you in a different way, which is exactly why eating a wide variety of plant foods matters.
This recipe also checks two of the four major Portfolio Diet boxes. You get plant protein from tofu and black beans, plus soluble fiber from beans and vegetables. These are foods I intentionally add to my Mediterranean eating pattern to help lower my LDL cholesterol.
This is not technically a low sodium recipe, but it is a reduced sodium sweet potato chili compared with the traditional recipes I reviewed. Each serving contains approximately 543 milligrams of sodium, which is about half the sodium found in many comparable recipes. No salt added tomatoes, low sodium vegetable broth, and low sodium black beans bring the sodium down without leaving you with bland chili.
If you would like to reduce the sodium further, start with ½ teaspoon of kosher salt instead of the full teaspoon. Let the chili simmer before tasting and adding more. Small ingredient swaps really can make a meaningful difference!
This is exactly what I want from a cholesterol lowering recipe: lots of plants, plenty of fiber, very little saturated fat, and less sodium than a traditional version. Most importantly, it tastes like chili, not "health food." That is always the goal around here. ✅
Ingredients for Vegan Sweet Potato Chili
Equipment
- Colander
- Cutting board
- Can opener
- Clean dish towel or tofu press
- Measuring cups and spoons
- Heavy stockpot or Dutch oven, or a slow cooker
- Ladle
- Chef's knife
- Wooden spoon
Stovetop Instructions
Sauté the Onion and Garlic
Place a large soup pot or Dutch oven over medium heat. Add ½ cup water and the diced onion. If using fresh sweet potatoes, add the peeled and diced potatoes now. Cook, stirring occasionally, until the onion is translucent and the fresh sweet potatoes are just softened.
Add the minced garlic and cook for 30 seconds, stirring constantly.
Prepare the Tofu
While the onion cooks, press the tofu to remove as much moisture as possible. You can use a tofu press, or remove the tofu from its package, shake off the excess liquid, and place it on one or two clean dish towels.
Press firmly to remove the remaining moisture. Crumble the tofu onto the towel into pieces about the size of cooked ground meat.
Press the Tofu One More Time
Roll the tofu inside the towel and gently press it once more to dry it thoroughly.
Combine the Chili
Reduce the heat to low. Add the pressed and crumbled tofu, black beans, crushed tomatoes, vegetable broth, chili powder, cumin, paprika, cinnamon, kosher salt, black pepper, and frozen corn. If using frozen sweet potato cubes, add them now. Stir thoroughly until everything is evenly combined.
If you are using cayenne pepper, add it now or wait until the chili is cooked, taste it, and stir it in before serving.
Stovetop Method
Increase the heat to medium-high and bring the chili to a boil.
Quick Method: After bringing the chili to a boil, reduce the heat to medium-low, cover the pot with a lid, and simmer for 20 to 25 minutes, stirring occasionally, until the sweet potatoes are tender and the chili has thickened.
Low and Slow Method: After bringing the chili to a boil, reduce the heat to low and cover the pot. Let it gently simmer for up to 8 hours, stirring occasionally to prevent it from sticking to the bottom. The flavors will continue to deepen as it cooks.
Taste and Serve
Taste the chili and adjust the seasonings. If desired, add cayenne for more heat.
Ladle into bowls and top with chopped cilantro. For a fully vegan bowl, use a plant based sour cream. If the meal does not need to be vegan, plain nonfat Greek yogurt or fat free sour cream also work.
I recommend serving with baked homemade tortilla chips. Yum!
Anna's Top Tip
Don't skip the tofu's final drying step! Crumble it onto a clean towel and give it one last gentle press. Removing that extra moisture helps the tofu soak up all the delicious tomato, garlic, and chili flavors.
Slow Cooker or Crock Pot Method
Sauté the Onion and Garlic
Add ½ cup water and the diced onion to a skillet over medium heat. If using fresh sweet potatoes, add the peeled and diced potatoes now. Cook, stirring occasionally, until the onion is translucent and the fresh sweet potatoes are just softened.
Add the minced garlic and cook for 30 seconds, stirring constantly. Transfer the onion and garlic mixture to the slow cooker.
Prepare the Tofu
While the onion cooks, press and crumble the tofu as directed in the stovetop instructions. Roll the crumbled tofu inside a clean dish towel and give it one final press to remove as much moisture as possible.
Combine the Chili
Add the tofu, black beans, crushed tomatoes, vegetable broth, chili powder, cumin, paprika, cinnamon, kosher salt, black pepper, and frozen corn to the slow cooker. If using frozen sweet potato cubes, add them now. There is no need to thaw the frozen corn or sweet potatoes first.
Add the cayenne now, or wait until the chili has finished cooking so you can taste it before adding more heat. Stir thoroughly until everything is well combined.
Cook the Chili
Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours, until the sweet potatoes are tender and the flavors have come together.
Taste and Serve
Stir the chili, taste, and adjust the seasonings as needed. Ladle it into bowls and add your favorite toppings.
Meal Prep Tips and Storage
This recipe makes approximately 8 cups of chili, or six main dish servings of about 1⅓ cups each. It is a great make ahead meal because the flavors continue to develop over time.
Divide it among six containers for easy lunches and dinners, or make a double batch and freeze one for a busy week.
- Dice the onion and press and crumble the tofu in advance. Refrigerate them separately in airtight containers until you are ready to cook.
- Store cooled chili in an airtight container in the refrigerator for up to five days.
- Reheat the chili in a saucepan over medium low heat or in the microwave until steaming hot.
- Freeze cooled chili in individual or family size portions for up to two months. Leave a little room in each container for expansion.
- Thaw frozen chili overnight in the refrigerator before reheating. Add a splash of vegetable broth or water if it is thicker than you prefer.
Easy Variations
Reduced sodium option: Be sure to use no-salt added crushed tomatoes, low-sodium vegetable broth, and low-sodium black beans. Begin with ½ teaspoon of kosher salt, let the chili simmer, and add more to taste if needed.
Make it mild: Skip the cayenne and confirm that your chili powder is a mild blend.
Make it spicy: Add the cayenne with the other spices or stir it in after cooking. You can also serve hot sauce at the table.
Use fresh sweet potatoes: Peel and dice 3 to 4 sweet potatoes. Add them to the pot with the onion and water, then cook until they are just softened before adding the garlic and remaining ingredients.
Add another bean: Replace the black beans with low-sodium pinto or kidney beans, or use a combination.
Non-vegan topping option: If you eat dairy, top the chili with plain nonfat Greek yogurt or fat free sour cream.
Vegan Sweet Potato Chili FAQs
Each 1⅓ cup serving provides approximately 18 grams of plant based protein and 12 grams of fiber. The tofu and black beans contribute protein, while the black beans, sweet potatoes, corn, and vegetables provide filling fiber. Nutrition information may vary depending on the brands and toppings you use.
Extra firm tofu works best because it holds its texture after pressing, crumbling, and simmering. Softer tofu contains more water and is more likely to break down into the sauce.
Yes. Pressing and drying the tofu removes excess moisture so it can absorb the chili flavors and maintain a firmer, ground-meat-like texture. You can use a tofu press or a clean dish towel.
Yes. You can omit the tofu and make a sweet potato black bean chili. The yield and nutrition will change, and the chili may be slightly thinner. If you don't need the recipe to be vegan you can use one pound of 98% lean ground turkey.
Yes. It's one of my favorite things about this recipe. Frozen cubed sweet potatoes save time because they do not need to be peeled or chopped. Add them to the pot with the tofu, beans, tomatoes, broth, corn, and spices. If using fresh sweet potatoes instead, peel and dice 3 to 4 potatoes and cook them with the onion and water until just softened.
The base recipe is mild and perfect for a crowd. The cayenne is optional, so you can leave it out for less heat or add it after cooking once you have tasted the chili.
Yes. Sauté the onion with the water and add the garlic as directed, then transfer the mixture to the slow cooker. Add the remaining ingredients, stir thoroughly, and cook on low for 6 to 8 hours or on high for 3 to 4 hours. See full instructions above.
Serve it with baked homemade whole wheat tortilla chips, a simple green salad, or warm whole grain bread. Top it with cilantro, avocado, or plant based sour cream. If your meal does not need to be vegan, plain nonfat Greek yogurt is another option.
Absolutely. Let the chili cool completely, then freeze it in an airtight, freezer safe container for up to 2 months. Thaw it overnight in the refrigerator before reheating. I like to make a double batch and freeze half for a busy weeknight.
This recipe does not meet the FDA definition of a low sodium food, but it is reduced in sodium compared with the traditional sweet potato chili recipes I reviewed. Each 1⅓ cup serving contains approximately 543 milligrams of sodium, about half the amount found in many comparable recipes.
Using no salt added tomatoes, low sodium vegetable broth, and low sodium black beans makes a meaningful difference. For an even lower sodium chili, begin with ½ teaspoon of kosher salt and add more only after the chili has simmered and the flavors have developed.
Other Vegan Recipes
More Cozy Recipes
📖 Recipe
Ingredients
- 1 white onion, finely diced
- 1 ½ teaspoons minced garlic about 3 cloves
- 16 ounce block extra firm tofu
- 12 ounce bag frozen sweet potato cubes, or 3 to 4 fresh sweet potatoes, peeled and diced
- 28 ounce can no-salt-added crushed tomatoes, or two 15-ounce cans
- ½ cup water
- 2 cups low-sodium vegetable broth
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika, or any paprika you have on hand
- ⅛ teaspoon ground cinnamon
- 1 teaspoon kosher salt
- ¾ teaspoon black pepper
- 12 ounce package frozen corn (canned or off the cob works too)
- 15 ounce can low-sodium black beans, drained and rinsed
- ⅛ teaspoon cayenne pepper, optional
Optional Toppings
- Plant based sour cream, optional
- Plain nonfat Greek yogurt or fat free sour cream, optional non-vegan toppings
- Fresh cilantro, finely chopped, optional
- Baked homemade tortilla chips, optional
Instructions
Sauté the Aromatics
- Place a large soup pot or Dutch oven over medium heat.
- Add ½ cup water and the diced onion. If using fresh sweet potatoes, add the peeled and diced potatoes now. Cook, stirring occasionally, until the onion is translucent and the fresh sweet potatoes are just softened.
- Add the garlic and cook for 30 seconds, stirring constantly.
Prepare the Tofu
- While the onion cooks, press the tofu to remove as much moisture as possible.
- Crumble it onto a clean dish towel into pieces about the size of cooked ground meat.
- Roll the tofu inside the towel and gently press it again to remove the remaining moisture.
Combine the Chili
- Reduce the heat to low.
- Add the tofu, black beans, crushed tomatoes, vegetable broth, chili powder, cumin, paprika, cinnamon, kosher salt, black pepper, and frozen corn. If using frozen sweet potato cubes, add them now.
- Stir thoroughly until everything is evenly combined.
- Add the optional cayenne now, or wait until the end and add it after tasting.
Stovetop Method
- Increase the heat to medium-high and bring the chili to a boil.
- Quick Method: Reduce the heat to medium-low, cover the pot with a lid, and simmer for 20 to 25 minutes, stirring occasionally, until the sweet potatoes are tender and the chili has thickened.
- Low and Slow Method: Reduce the heat to low and cover the pot. Let it gently simmer for up to 8 hours, stirring occasionally to prevent it from sticking to the bottom. The flavors will continue to deepen as it cooks.
Taste and Serve
- Taste and adjust the seasoning, heat, and consistency. Ladle into bowls and add your favorite toppings.
Anna Schraff says
A family favorite! We love this recipe. It's the perfect one pot comfort food.