Vegan Chilli (GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, magnesium, zinc, iron, calcium, no added sugars and is low in fats! 

Chilli is so versatile and it’ s something that the whole family can enjoy. Its a one-pot wonder containing so many wholesome flavours, nutrients and textures; ours is packed full of vegetables, legumes, pulses and a grain! It can be served with rice, a jacket potato or even a delicious multi-grain bread roll.

We sincerely encourage everyone to try and make their own; tinned and processed versions are really not that nice and can be high in sugar, salts and/or fats! Ours has a ‘mild’ chilli taste, but feel free to make it as hot as you like! It can be fairly inexpensive to make if you stick to a few basic ingredients and spices; some of these ingredients can be purchased in ethnic food stores for less than mainstream prices.

You will notice that this recipe also contains cinnamon! This spice is awesome and it really helps make this dish! If your unsure, add a little at first and see how you go!

 

Quick facts:

Do you love cinnamon? We do! Trying experimenting and adding it to different recipes. Various studies have shown that cinnamon can have a modest effect on stabilising our blood glucose levels and others that suggest that it can help lower our blood lipids too; although the specifics are not 100% conclusive. None the less, it can add a whole other dimension to your meal/recipe! 

One serving contains approximately all of your 5-A-Day needs! …But this doesn’t mean that you can’t eat even more throughout the day! 10-A-Day anyone?!

 

Fresh and vibrant!

 

 

Ingredients:

 NB: We used dried black beans (*soaked overnight for 12 hours and then boiled/simmered for 1.5 hours) before adding them to this recipe. 

 

 

Nutritional info for chilli:

NB: One serving contains approximately 195% of your RDA for Vitamin C!

 

 

Directions:

Peel and dice the onion and the garlic. Wash, remove the stem, de-seed and roughly shop the bell pepper. Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery. Wash, dry and slice the mushrooms. Break the green beans into halves.

 

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

NB: We used ‘4 sprays’.

 

 

 

Add the onion and garlic. Stir and gently fry for 1-2 minutes, or until softened.

 

 

Add the bell pepper, carrot, celery and mushrooms. Stir together. Gently fry for 3-5 minutes or until softened.

NB: We used an additional ‘2 sprays’ of low-fat cooking oil.

 

 

 

Add the tomatoes, chilli powder, cinnamon, cumin, dried coriander, cumin seeds, onion powder and tomato purée. Season it with some salt and pepper to taste. Stir together. Cover and bring to the boil. Reduce to a simmer. Cook for approximately 6 minutes, or until the tomatoes have  broken down slightly.

 

 

 Add the stock, quinoa and lentils. Bring back to the boil. Cover and simmer for 30 minutes, or until the quinoa and lentils are cooked/tender.

At about 12 minutes in it really smelt delicious! 😀

 

 

 

Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.

So many lovely veggies!

 

 

 

In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.

NB: Give the mixture a quick whisk again before adding it into the chilli.

 

 

 Chop the coriander (leaves and stems).

This  coriander came straight out of our freezer stash!

 

 

 Add the coriander to the chilli.

 

 

Whilst continuously stirring, pour in the slurry. Stir until thickened; approximately 1-2 minutes. Remove from heat.

 

 

Serve warm. Ladle into a serving bowl…..

 

 

 Serve with rice, a small baked potato or bread roll if desired….

NB: Just be mindful of portion sizes! We served ours with some brown basmati rice.

 

 

Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).

This is one we made last year! 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively, place in a resealable container(s), freeze and consume within 1-2 months; defrost before use.

This is perfect for another 2 meals!

 

 

 

If preferred…

  • Use any variation of veggies! Try kale, spinach, aubergine, squash, sweet potato or courgettes!
  • Experiment with the spice blend! Add as little or as much as desired; try using fresh chillies, or turmeric, or maybe even some basic curry powder.
  • Vary your beans! Try haricot(navy), pinto or soya beans, or maybe some black-eyed peas or chickpeas!
  • Reduce the legumes and use some rehydrated soya mince instead; non-vegans can try using some Quorn, turkey breast mince or an extra lean beef mince.
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4 thoughts on “Vegan Chilli (GF, SF, Low-Fat!)

  1. Mmmm this looks so good! I think I would thoroughly enjoy this. The only problem is that I don’t have any onion powder, cumin, or coriander and I’m not sure what to do with the rest of it if I do happen to buy some! Do you have any suggestions?

    Liked by 1 person

    1. Hey! Thanks for the comment and happy Monday! When it comes to chilli, it can be very personal. We think that even if you just purchase a good-grade chilli powder (hot or mild) and make sure to season it well, it can still taste pretty amazing! We are spice and herb-o-holics, so we tend to add a lot of additional flavours. The ground onion, cumin and coriander could be used as part of a tasty seasoning mix for: home made potato wedges, or in curries, kedgeree, soups, marinades, sauces, or as flavourings in plant-based or regular burgers and/or meatloaf! We don’t use ground onion in a lot of our recipes, but always make use of cumin and coriander! We hope this helps? 🙂

      Liked by 1 person

      1. Thank you for all of this excellent information. I think I’ll pick up some chili powder. This is a silly question but is chilli powder essentially a mix of ground onion, cumin and coriander? 😛

        I’m a huge wimp when it comes to hot food (like, spicy hot) so I prefer simple-ish flavours. This was absolutely helpful! I think you just inspired me to pick up some of these spices. I see them on veggie burger recipes, and I haven’t made veggie burgers yet for that one reason – I don’t have the spices! Thank you!

        Liked by 1 person

      2. Our pleasure! Chilli powder can contain various combinations of herbs, spices and/or seasonings; the one that we predominately use has cumin, salt, garlic, oregano, chilli and cayenne pepper. We have used ones that have contained cumin and coriander seeds… and when we are feeling really brave, we have a hot-ish one that is just made of ground chillies! Adding extra or preferred flavours is always a choice; ground cumin and coriander are great earthy flavours that we love to have extra of in our chilli (and curries)! We don’t enjoy anything tooo hot either; if your mouth goes numb how you can enjoy your food?! 😛

        Whenever we pick up a new spice blend, we tend to ‘pinky’ test it; dip your finger in, taste and be inspired! There’s no reason why you can’t have Moroccan flavours burgers or star anise flavoured meatballs! When it comes to veggie burgers, we think they need at least a few key flavours and spices otherwise they can turn out quite bland and boring. We’re glad that we have inspired and hope that you enjoy experimenting very soon! 🙂

        Liked by 1 person

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