One Pot Vegan Chilli (Serves 6)
This one pot wonder is packed with plant based protein, complex carbohydrates and fibre. Quinoa is a great source of magnesium, B vitamins and iron which our bodies need for good energy and to help balance our mood and stress levels. The butternut squash adds a touch of sweetness and provides us with a nice dose of skin loving antioxidants.
- 2tbsp olive oil
- 1 red onion, finely chopped
- ½ yellow pepper, finely chopped
- 2 garlic cloves, minced
- 1 cup uncooked quinoa
- 2 cups vegetable stock
- 1tsp chilli powder
- 1tsp smoked paprika
- 1 cup butternut squash, peeled & cubed (see guide)
- 2 X 400g tin chopped tomatoes
- 400g tin kidney beans, rinsed and drained.
- 1tbsp. coriander leaves chopped
Alternative: sweet potato or carrot are good alternatives to butternut squash.
Optional toppings: A small drizzle of sweet chilli sauce, see recipe below. Avocado chunks seasoned with salt & lime juice also makes for a nice topping. Personally I think the extra toppings take this dish to another level.
- Add the quinoa to a bowl and cover with boiling water from kettle, set aside to soak while you prepare the rest of the ingredients
- An easy way to prepare butternut squash is to place it on a chopping board, then using a long sturdy knife, cut off the top and bottom, about 1/2 an inch off each end. Peel the skin with a vegetable peeler. Cut in half, then half again, scoop out seeds, slice and cut into cubes.
Note – you can freeze the remaining cubes for another time.
- Heat the oil in a large pot then add the onion & peppers and fry for a few minutes, add the garlic and spices and stir fry for another 2 minutes.
- Stir in the butternut squash and cook for 5 minutes then add the tinned tomatoes and simmer for 15 minutes
- Drain the quinoa and add it to the pot along with 2 cups of vegetable stock. Bring to a boil, then simmer for 15-20 minutes until the quinoa is cooked and the squash is tender.
- Add the kidney beans and allow to warm through before serving with a sprinkle of fresh coriander.
Natural Sweet Chilli Sauce (5 minutes to make!)
- 1/3 cup maple syrup
- 1/4 cup apple cider vinegar
- 1/4 cup water
- 3 garlic cloves, minced
- 2 tsp chilli flakes
- 1 tbsp. ground arrowroot powder
- Add the maple syrup, vinegar and water to a small pot over medium heat.
- Let the mixture come to a boil then add the garlic and chili flakes. Allow to simmer for a couple minutes.
- Put the arrowroot powder into a small bowl then add a splash of water and stir to dissolve. Add it to the chili sauce and stir for a minute until thickened.
- Pour the sauce into a jar with a lid and store in the fridge for up to 2 weeks.
Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie