ARE YOU LOOKING FOR A NOURISHING QUICK MEAL, THAT IS PACKED WITH NUTRIENTS AND TONS OF FLAVOR?

Say hello to this beautiful chili bowl!

I like to prep beans and legumes from scratch, so buy them in bulk and soak / cook when I need them. Buying in bulk will the environment and will often save some bucks for you! A great tip: add a strip of kombu seaweed to soaking or cooking – it will make the beans easier to digest and will reduce the gas producing properties of beans.

For the below ingredients, try adding zucchini and beans at the end of cooking to make sure you don’t overcook them and have a little crunch to them.

Serves 4

Ingredients

1 tbsp of avocado oil

1 leek, chopped

3 garlic cloves

1/2 – 1 tsp mild chili powder

1 fresh chili (optional- I tend to omit at cooking, as my kids eat what we eat; I usually add chili on to my plate)

1 tsp of smoked paprika

1 tsp of rosemary

medium sweet potato, cut into small cubes (approx. 1.5 cup)

1 can of tomatoes (I like to whizz them in a blender for smooth texture)

3-4 tbsp of tomato paste

approx. 1 cup of water (more, depending on the texture/ thickness you like)

1 -1.5 tbsp of maple syrup

1 zucchini, cut into small cubes

2 – 2.5 cups of cooked mix beans (or 2 cans) (I used black beans and butter beans)

bunch of fresh coriander, plus more for garnish

salt and pepper to taste

1/2 juice of lime (plus more to garnish)

Optional: if you want something different or add extra nutrients and texture, you can add some soaked TVP (texture vegetable protein) to the chili. I’m not a huge fan and use it sporadically, as it’s a processed form of soy. But, it’s still nutritious and – if used in an organic form and in moderation – it can compliment a vegan or vegetarian diet.

For topping: avocado, vegan cream/ vegan plan yoghurt, lime juice extra chili flakes.

Serve with: brown rice, corn bread, pitta bread or just solo.

Method

1. Heat the oil and add leek, garlic and salt. Sauté for a few minutes on low heat, under a lid.
2. Add the sweet potato, chili powder, rosemary and paprika and mix well to allow the spices to be heated up.
3. After a couple of minutes, add the canned tomatoes (I use a blender to make a smooth tomato juice), tomato paste and water. Stir well, add the maple syrup, cover and simmer on low/ medium heat for around 20-25 minutes or until the potatoes are soft and chili has thickened, making sure you stir occasionally.
4. The chili should now thicken a bit. If you want, add more water. Add more maple syrup to balance the flavors, add more chili for spice. Add lime juice, beans, zucchini and fresh coriander and let it simmer for another 5 minutes or so.
5. Serve with extra lime juice and coriander on top. It goes brilliantly with guacamole, fresh cream/ vegan fraiche, pita bread or brown rice. It also tastes excellent with some corn bread!