Adult recipesNutrition

This vegan bean chilli is a perfect choice for meat free Monday!

It’s quick and easy to make. Once you’ve prepared the vegetables, it only takes 20-25 minutes to cook. The lentils, chickpeas and kidney beans provide a great source of vegan protein. Because legumes are also quite starchy, I like to serve this chilli with cauliflower rice. Add rocket leaves or salad leaves of your choice to get your leafy greens in.

If you experience digestive symptoms after eating legumes, it may help to soak and sprout them before cooking. Simply buy dried beans and soak them overnight in filtered water, drain and rinse the beans and refresh the water every day. Continue soaking until they begin to sprout (it usually takes 2-3 days), then cook them according to the packet instructions. Use the cooked beans in this recipe in place of jarred beans. I like to soak, sprout and cook batches of legumes and then store in the freezer.If you don’t experience digestive symptoms after eating legumes, then you can buy them ready cooked. I’ve mentioned in the recipe notes that I use jarred beans and pulses to avoid cans lined with plastics, which may be harmful to fertility. You can buy these from Biona organic.

EASY WEEKNIGHT VEGAN CHILLI

This quick and easy chilli is packed with veg and fibre and full of flavour. Serve with cauliflower rice for a filling supper.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings: 4

INGREDIENTS

  • 1 tbsp olive oil
  • 1 onion diced
  • 2 carrots coarsely grated
  • 2 celery sticks chopped
  • 1 bunch coriander stalks finely chopped
  • 2 garlic cloves crushed
  • 1 tsp ground cumin
  • 1 tsp paprika
  • ½ tsp hot chilli powder
  • ½ tsp sea salt
  • ¼ tsp cracked black pepper
  • 2 tbsp tomato puree
  • 1 x 680g jar passata rustica
  • 1 x 360g jar brown lentils drained and rinsed
  • 1 x 350g jar chickpeas drained and rinsed
  • 1 x 350g jar red kidney beans drained and rinsed
  • 14 cherry tomatoes halved
To serve:
  • 4 tbsp coconut yoghurt
  • 1 tsp chilli flakes
  • 1 bunch coriander leaves roughly chopped
  • 1 lime cut into wedges
  • 8 tbsp cauliflower rice
  • 80 g rocket leaves

INSTRUCTIONS

  • Gently heat the olive oil in a large saucepan over a medium heat. Add the onion, carrot, celery, coriander, garlic, cumin, paprika, chilli powder, salt and pepper and cook for 8-10 minutes or until the vegetables are just soft.
  • Add the tomato puree, passata, lentils, chickpeas and kidney beans and mix well, then stir in the cherry tomatoes. Bring to a boil then reduce the heat and simmer for 10-15 minutes or until the sauce has thickened. If it gets too thick, add filtered water to thin as desired.
  • Divide the chilli between serving bowls. Top with coconut yogurt, chilli flakes and coriander, and serve with lime wedges, cauliflower rice and rocket leaves.

NOTES

I use ingredients in glass jars to minimise exposure to the plastics used to line tin cans.
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