10

One Pot Chilli

Prep Time:

15 Minutes

Cook Time:

25 Minutes

Serves:

4 Servings

About the Recipe

Amy's nominated choice of chilli showcases kidney beans at their best with some added warmth, heat and tex-mex gut-loving goodness. With the added bonus of spices and toppings - it's a sure fire way of adding chilli to your regular menu.

- Sunni Patel, PhD


Kidney beans are a great source of prebiotic fibre and protein and this dish doubles up the amount with the addition of extra legumes.


Quinoa also ups the prebiotic fibre game by promoting beneficial bacteria growth and short chain fatty acids.

Ingredients

  • Chilli

  • 3 tbsp Olive oil

  • 2 medium onions (diced)

  • 2 bell peppers (diced)

  • 2 large carrots (diced)

  • 3 sticks of celery (diced)

  • 2 large red chillies (sliced)

  • 1 tbsp garlic (minced)

  • 1 tsp dried oregano

  • 1 tsp ground cumin powder

  • 1 tsp ground coriander powder

  • ½ tsp red chili powder

  • ¼ tsp ground black pepper

  • 250g mushrooms/soya mince

  • 2 cans chopped tomatoes

  • 1 can red kidney beans

  • 1 can black beans/chickpeas

  • 1 vegetable stock cube

  • 300g rice (brown/white)

  • 150g quinoa/bulgar (optional)

  • 1L boiling water

       Toppings:

  • 2 ripe avocados

  • ½ tsp paprika

  • 1 red chilli(finely diced)

  • 1 fresh tomato (finely diced)

  • 1 small red onion (finely diced)

  • 2 limes

  • Fresh coriander

  • Coconut yoghurt/oat crème fraiche

Preparation

Step 1


In a large pot, sweat the onions, peppers, carrot and celery with the chillis, garlic, oregano, cumin powder, coriander powder, chilli powder and black pepper until the vegetables are softened.



Step 2


If wanting to add mushrooms instead of soya mince - blend the mushrooms in a processor until coarsely blended.



Step 3


Prewash the rice and quinoa/bulgar in a sieve under running cold water to remove some of the starch.



Step 4


Add the mince/mushrooms, along with the tomatoes, kidney beans and black beans/chickpeas, stock cube, rice and water. If adding quinoa/bulgar split the amounts equally, and ensure there is enough water to cover all the ingredients.



Step 5


Let the chilli simmer for 30 minutes with the pot covered, and stir from time to time. You may need to top up with additional water if needed.



Step 6


Meanwhile, make a guacamole by mashing together the avocados, tomato, onion, paprika, chilli, black pepper and the juice of 1 lime.



Step 7


Serve the chilli with guacamole, lime wedges and yoghurt/crèm fraiche topping and tortilla chips (white/brown flour tortillas, coated lightly with oil, paprika, onion powder, and garlic powder and toast in the oven for 10 minutes at 200°C until crispy).