Veg & Bean Chilli

A Chilli dish never gets old or out of date. On cold and dark days, it can be just the right warming and nutritious food that you need. It is a filling dish packed with healthy vegetables, full of protein and natural nutrients as well as being very satisfying. Enjoy as a filling with a sweet or white jacket potato, served on rice, used as filling for tacos and wraps or simply enjoyed on its own with salad.

SERVES 6

INGREDIENTS

Mix of vegetables you have in the fridge.  I used 1/2 yellow pepper, 1 red pepper, 1 green pepper, about 8 cherry tomatoes (a little wrinkly but still tasty),  1 courgette, all chopped into small bite size pieces.  The quantity of your vegetables should be about 3 cups in total

1 can chopped tomatoes
1 can mixed beans (black & kidney beans work well)
2 tbsp tomato paste
1/2 tsp smoked paprika
1/2 tsp of chilli powder
1/2 tsp Italian mixed herbs
1/2 cup chargrilled red peppers (can be bought in jars from supermarkets) Optional
Grate 1/2 tsp of fresh ginger (powder is fine but I had some fresh in the fridge)
Grate 1/2 tsp of fresh turmeric (powder is fine but I had some fresh in the fridge)
Salt & pepper to taste
1 tbsp olive/sunflower oil
Juice from half lime
1 tbsp maple syrup

* For those wanting a meat replacement and are ok with soy, you can use 1/2 cup of dried soya mince mixed with 1 cup hot water and 1 tbsp soya sauce. Add this in step 2 below.

METHOD

1.    In a saucepan, add the oil and sauté the peppers and courgette

2.    After about 5 minutes, add the rest of the vegetables, beans and chopped tomato (and soy mince if using)

3.    Cook and bring to a gentle simmer

4.    Add the tomato paste, herbs and spices

5.    If the mixture looks a little dry, add a little bit of just boiled water, cover and cook on a low heat for 30 minutes

6.    This dish can also be put in a slow cooker or in a casserole dish and straight in the oven at 170C for 1 hour

7.    You can serve the casserole with jacket potatoes, brown rice, tortilla chips or simply with a nice green salad and crusty bread. If the chilli is spicy, add a tablespoon of coconut yoghurt to the top for that delicious creamy and cooling topping.

Optional extras: You can add any vegetable you love as well as sweetcorn.