ʻUlu & 'Uala Big Island Chili

A hearty, fiber-packed island chili made with ʻulu, 'uala, beans, and plenty of flavor. No oil needed!

Island-grown goodness in one bowl—ʻulu (breadfruit), 'uala (sweet potato), beans, and veggies bringing plenty fiber, flavor, and aloha to the table.

Serves 2–4

Ingredients

• 1½ cups ʻulu (breadfruit), peeled and cubed

• 1½ cups sweet potato, cubed

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) kidney or pinto beans, drained and rinsed

• 1 can (28 oz) diced tomatoes

• 2 Tbsp tomato paste

• ½ medium onion, diced

• 1 bell pepper, diced

• 2–3 cloves garlic, minced

• ½ cup corn, fresh or frozen

• 1–2 cups low-sodium vegetable broth or water

  
  

Seasonings

• 1 Tbsp chili powder

• 1½ tsp ground cumin

• 1 tsp smoked paprika

• ½ tsp dried oregano

• ¼ tsp ground coriander

• Black pepper to taste

• Pinch of cayenne, optional

• Juice of ½–1 lime

• Small handful fresh cilantro, chopped

  
  

Directions

1. Add onion and bell pepper to a medium pot with a splash of water or broth. Cook for 4–5 minutes until softened. Add garlic and seasonings and cook for another minute.

2. Stir in diced tomatoes, tomato paste, and 1 cup broth.

3. Add the ʻulu and sweet potato. Cover and simmer for about 20–25 minutes, stirring occasionally.

4. Once they are nearly tender, add the beans and corn. Simmer uncovered for another 10–15 minutes, adding more broth or water if needed.

5. When the ʻulu and sweet potato are fork-tender, stir in the lime juice and cilantro. Taste and adjust the seasonings.

6. Serve as-is or over a scoop of brown rice. Top with fresh cilantro, green onion, shredded cabbage, tomato, lime, or your favorite hot sauce.

   
   

Make It Your Own

No ʻulu? Use extra sweet potato, regular potato, or another local starchy vegetable. As well, you can use roasted or steamed 'ulu.

Choose your beans: Black, kidney, pinto, or even small red beans all work. Pick your favorite two—or just use whatever is in the pantry!

Feeding the whole ʻohana? Double the recipe. Chili also keeps well in the refrigerator and tastes even better the next day.

DDD Tip: Keep it simple. Whole starches + beans + vegetables make a filling, fiber-rich meal without needing added oil.

🌱 Why This Meal Works

This chili is packed with fiber from beans, ʻulu (breadfruit), 'uala (sweet potatoes), corn, tomatoes, and vegetables. Fiber helps slow digestion, supports steadier blood sugar, feeds healthy gut bacteria, and keeps you full longer. Fiber-rich whole foods are also naturally lower in calorie density, helping you feel satisfied while supporting healthy, sustainable weight loss.

🍠 Okinawan sweet potatoes ('uala) have a long history as a staple of the traditional Okinawan diet—a predominantly plant-based dietary pattern associated with remarkable longevity. Historical dietary data from around 1950 show Okinawans eating roughly 849 grams of sweet potato per day, providing about 69% of their total calories. The traditional diet overall was approximately 85% carbohydrate, 9% protein, and only 6% fat. Their carbohydrates came largely from whole, minimally processed plant foods, especially sweet potatoes, vegetables, and legumes.

Sweet potatoes provide fiber, potassium, vitamins, and protective plant compounds, while purple varieties are especially rich in colorful anthocyanins (antioxidants helping protect our cells from damage). The lesson is simple: don't fear carbs—learn to choose better carbs. Whole foods like ʻuala, ʻulu, beans, fruit, and intact grains come packaged with fiber and nutrients that refined carbohydrates simply don't provide.

🌳 ʻUlu (breadfruit) has nourished Pacific Island communities for generations. It provides complex carbohydrates, fiber, potassium, vitamin C, and other plant nutrients. Combined with fiber- and protein-rich beans, it makes this chili filling and satisfying without needing meat, cheese, or added oil.

Meals like this replace high-fat, highly processed foods with whole, fiber-rich plant foods. Over time, that pattern can support weight loss, improve insulin sensitivity, lower blood sugar and A1c, and improve overall metabolic and cardiovascular health.

No single meal reverses diabetes—but thousands of meals matter. 🌺