Vegan Bean Chilli

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There’s nothing like a chilli to give your immune system the kick it needs! During these pandemic times, a strong immune system is essential. I have been trying to include as many ‘superfoods’ in my diet as possible. I try to limit my supplement intake, as I prefer to receive the bulk of my nutrients from the foods that I eat (besides from B12 – get that into you!). With the inclusion of fresh chilli, ginger and garlic, this dish is the perfect fiery immune booster. It is so quick and easy to make. This recipe produces roughly 4 portions, and is delicious as a lunchbox filler or even with a slice of toast.

This recipe calls for mixed beans, but if these are not to your taste you can substitute beans of your choice. I usually use one tin of mixed beans and one tin of chickpeas as I digest them very easily. Rinsing the beans is essential! Rinsed beans are also easier on the stomach as they produce less gas. As always, this savoury dish is oil-free (although oil IS optional here)! I always make sure to serve this with a dollop of unsweetened yoghurt and mashed avocado (get those healthy fats). Finish it off with fresh coriander and a squeeze of fresh lime. Zingy and delicious! Make sure to tag me in your recreations on Instagram – @plantbasedniamh.

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Ingredients:

  • 1/2 small red chilli
  • 2 cloves of garlic
  • Thumb-sized piece of fresh ginger
  • 1 tbsp tamari (or regular soy sauce)
  • 1 red pepper
  • 1/2 courgette
  • 1/3 head of broccoli
  • 1/2 cup frozen sweetcorn
  • 2 400g tins of mixed beans
  • 500g tomato passata
  • 1/4 tin reduced fat coconut milk
  • Spices:
    • 1/2 tsp turmeric
    • 1/2 tsp cayenne pepper
    • 1 tsp garlic granules
    • 1 tsp mild chilli powder
    • 1 tsp smoked paprika
  • 1 tbsp agave OR maple syrup
  • 1/2 lime
  • 1/4 cup Gram Flour (chickpea flour)*
  • Salt & Pepper

*Can Substitute corn flour.

Method:

  • Drain and rinse the beans and set aside.
  • Finely chop the chilli and ginger, and crush the garlic before adding to a large non-stick pan with a splash of water over medium heat (tablespoon of olive oil optional).  Fry for 2 minutes).
  • Roughly chop the red pepper, courgette and broccoli and add to the pan with the sweetcorn. Add 50ml of water and the tamari to the pan also. Cover the pan with a large lid to ensure that the vegetables cook through (this acts as a method of steaming the veg while ensuring that they absorb the tamari).
  • Cook the veg through for between 5-7 minutes before adding all the spices and the beans to the vegetables. Mix thoroughly with a wooden spoon.
  • Next, add the tomato passata and 100m of water to the pan, mix well.
  • Turn the heat up slightly before adding the coconut milk to the pan with the juice of the lime. Stirring constantly. Add salt and pepper to taste.
  • Allow the mixture to bubble for 4/5 minutes (to allow thicken).
  • Turn the heat down after 5 minutes.
  • Sieve the gram flour into the chilli while simultaneously stirring the dish as to ensure that no lumps form.
  • Allow the gram flour to settle into the dish by placing the chilli over a lower heat and simmering for 5 minutes.
  • Serve with yoghurt, coriander and fresh lime on a bed of air-fryer potato chips.
  • Enjoy!

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