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!
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?!
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!
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.
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.
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.
Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.
In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.
Chop the coriander (leaves and stems).
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….
Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).
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.
- 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.