Friday, 21 October 2016

Halloween Superfood Series - Easy Vegan 3 Bean Chilli

As the winter months approach I absolutely love making huge batches of 'one pot' hearty meals such as stews, curries and chilli's. There is nothing I love more than getting in after a long, cold day knowing I have something warm and comforting waiting for me.

This chilli is by far one of my most made and favourite recipes. I must make it at least once a week! It's satisfying, nourishing, hearty and delicious while filling you body with complete goodness.  It's the perfect dish to cuddle up on the sofa with your favourite TV show and a big blanket, pure bliss right?

One thing I love about this chilli it's really adaptable and it's great for using up any left over veggies, you can pop anything in there from courgette, sweet corn, peppers, carrots, sweet potato, parsnips, you name it! You can make it a complete superfood power house.

 Not only that but it's super easy to whip up, make huge batches of, freeze or SO YUMMY for left over the next day.

In this recipe I've loaded it with black beans and chickpeas which are brilliant sources of protein and fibre and essential vitamins and minerals. Both black beans and chickpeas also have many health benefits such as aiding digestive health, protection against diseases, stabilising blood sugar levels, aiding weight loss and helping heart health. I so try mix up my beans & legumes from time to time, kideny beans and butter beans both work brilliantly and again have many benefits. My veg of choice is grated carrots to give the chilli to add some new textures, thin courgette slices and spinach which is again full of protein, fibre and iron.

When it comes to spices I've used some of my favourite spices such as cumin, chilli and cinnamon, which again have amazing benefits to you and your body! Cumin helps digestion, improves immunity, prevents diseases, fights viral infections and boosts your immune system. Chilli powder helps fight inflammation, has cardiovascular benefits and boosts your metabolism. Cinnamon (my absolute favourite superfood) Is one of the most delicious, healthiest spice and I love adding it to most things! It's loaded with antioxidants and has anti-inflammatory properties which will help the body fight infections and repair muscle tissue damage. Cinnamon also reduces the risk of heart disease, lowers blood sugar levels and again helps the immune system.

I love to serve this with either some quinoa or brown rice, green veg and some mashed avocado. Oh and of course more fresh coriander (I swear I'm obsessed with this stuff)

However this chilli is great plenty of other ways try:

  •  A big scoop in a fluffy, baked sweet potato,
  •  In a wrap style burrito with fresh tomatoes, vegan sour cream and avocado slices 
  • Along some big sweet potato wedges
  •  Even just on it's own with some crispy tortilla chips, salsa and guacamole  

Bring on the chilli I say!

 Ingredients (Serves 4) 

- 1 tub of passata (roughly 600g)
- 3 medium carrots, grated
- 1 courgette 
- 1 small bag fresh spinach (roughly 300g)
- 1 x 400g tin black beans 
- 1 x 400g kidney beans
- 1 x 400g tin chick peas or butter beans 
-  1 Tbsp tomato puree 
- 1 tsp smoked paprika 
- 2 tsp cumin
- 1/2 tsp ground coriander
- 1/2 to 1 tsp chilli powder (add more if you like it spicy)
- 50g fresh coriander (optional but I love coriander
- 1/2 tsp cinnamon 
- Salt & pepper 

Slice your courgette into thin slices and then in half into moons.

Place the courgette moons and grated carrot into a large sauce pan with a little olive oil. Saute them around for a few minutes until the courgette begins to soften. 

Add your spices and saute for a few more seconds allowing the flavours to come to life. 

Then add your passata, tomato puree, black beans and chick peas to the sauce pan giving it all a big stir together. Add salt & pepper to taste. 

Reduce to a low/medium heat, place the lid on the pan and allow to simmer for 20 minutes. Take off your lid, stir in the fresh coriander and spinach, allowing it to wilt. Cook for a further 10 minutes  until every things is warm and mixed together. 

Pop your chilli with some brown rice or quinoa, mashed avocado and some fresh coriander for the ultimate easy Mexican feast.