Microwave Sweet Potato and Kale Chili

This tantalizing stew has all the key ingredients of a good vegetarian chili: tender taters, hearty beans, nutrient-dense veggies, and a medley of smoky spices. The best part about this recipe is that it doesn’t require leaning over a hot stove for an hour: All you need is 20 minutes and a microwave! Make this easy recipe when you’re in a rush so you can fuel up on healthy ingredients that will keep you full and fortified. Feel free to add in corn, chickpeas, or extra tomatoes to customize this delectable dish. Serve over brown rice, and enjoy!

Tip: Look for shelf-stable pouches of cooked brown rice. Some can be microwaved in their pouch to heat. Be sure to follow the package directions.


  • 2 medium (12 oz. each) sweet potatoes, peeled and cut into ¾-inch cubes
  • 1 cup purchased pico de gallo or salsa
  • 1 15-oz. can diced tomatoes, undrained
  • 1 tablespoon low-sodium chili seasoning
  • 1 teaspoon garlic powder
  • 1 15-oz. can white beans (any variety), rinsed and drained (1½ cups)
  • 4 cups chopped kale (stems removed)
  • Sea salt, to taste
  • 2 cups cooked brown rice


  • In a microwave-safe bowl combine the first five ingredients (through garlic powder). Cover and microwave 10 to 13 minutes or until sweet potatoes are just tender when pierced with a fork, stirring once or twice.
  • Stir in beans and kale. Cover and microwave 3 to 4 minutes or until kale is wilted. Season with salt. Mix well.
  • Heat rice in microwave 2 minutes. Serve chili over rice.

Comments (3)

(5 from 4 votes)

Recipe Rating

Your email address will not be published. Required fields are marked *

Caitlin Christian

Delish!! I just made this and it turned out great! Just make sure to test your sweet potato chunks to make sure they are cooked through, otherwise microwave a few more minutes until done. Thanks for the great, easy vegan recipe!


Excellent deliciously easy-to-make


Can you just cook this on the hob!

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit DarshanasKitchen.com and follow her on Instagram for more.
See More from this Author

Free Download

Free 5-day meal plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

Placeholder image

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.