Welcome to week 5 of nutritional therapist Pamela’s amazing healthy recipes. This weeks recipe is Vegetarian, Gluten Free & Dairy Free.
She will be providing plenty more recipes over the next few weeks! And don’t forget you can also get a free printed version of this recipe and more at your local LloydsPharmacy… enjoy!
This one-pot recipe is packed with nutritious vegetables and beans and makes a perfect vegetarian meal for the family.
Whilst beans are often considered a carbohydrate rich food, they are in fact one of the best sources of plant protein with up to 15 grams of protein per cup cooked. Black beans and red kidney beans have the highest protein content, which is why I include them in this recipe.
Beans are packed with fibre which supports digestive health and bowel function; they are rich in folate, copper, magnesium, iron and vitamin B1 which are essential nutrients involved in energy production and cell function; and they contain phytonutrients which help to reduce inflammation and protect against heart disease.
Its no wonder then that the world’s longest living populations, the ‘Blue Zones’, all consume beans on a daily basis! Coincidence? I think not!
You will need:
- 2 tbsp extra virgin olive oil
- 1 medium red onion, peeled and roughly chopped
- 2 cloves garlic, peeled, crushed and chopped
- 1 heaped tsp cumin powder
- 1 heaped tsp chilli powder (Tip! Start with 1/2 tsp and add another 1/2 tsp later on if needed. This works well if you prefer to control the heat, or if you are serving to young children)
- 1 tsp chipotle chilli flakes (as above, start with a 1/2 tsp and add more later if desired)
- 1 heaped tsp dried oregano
- 2 celery stalks, washed and roughly chopped
- 3 large sweet potatoes, peeled and diced
- 1x 400g tin of organic black beans, drained
- 1x 400g tin of organic red kidney beans, drained
- 1x 680g jar of organic tomato passata
- 1 Kallo organic mushroom or vegetable stock cube dissolved in 250ml water
- 4x squares Lindt 85% dark chocolate (from a 100g bar) finely chopped
- 2 cupped handfuls of finely chopped raw nuts (I used pecans and walnuts)
- 1 heaped tsp sea salt and freshly ground black pepper
1 bunch of fresh coriander, roughly chopped
2 limes, quartered
1 large avocado, stone removed, peeled and diced
2 large spring onions, finely chopped
1 head of iceberg lettuce (peel away and wash the large leaves, keeping them whole so you can spoon some chilli into the lettuce cups).
Make… Start by prepping your vegetables so you have everything ready to go. Gently heat the olive oil in a large saucepan over a medium heat. Add the onion, celery, cumin, chilli powder, chilli flakes, dried oregano and garlic. Sauté for 5 minutes until the onion and celery have softened (but not overly browned or burnt!). Stir in the sweet potatoes and cook for a further 5 minutes or so before adding the black beans, red kidney beans, tomato passata and mushroom stock. Bring to the boil, reduce the heat to a simmer and cover. Allow to simmer gently for about 30 – 40 minutes until the vegetables are soft. You can add more water if the chilli starts to get a little thick. Then add the dark chocolate, nuts, sea salt and pepper and stir well before serving.
Serve… Spoon the chilli into deep bowels, sprinkle over some diced avocado, spring onions and add a wedge of fresh lime. I like to spoon some chilli into big round leaves of cooling iceberg lettuce, roll and eat. If you’re feeding a particularly hungry crew you can add a half cup of cooked basmati rice or quinoa to each bowl before spooning over the chilli. Delicious!
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA