Serves 4-5 people. Dairy-free. Vegan. Vegetarian.
Rich in vitamins and minerals. Cheap to make. Leftovers are fab warmed through and served on granary toast or wrapped in a soft tortilla. The flavours improve if made the day before and chilled in the refrigerator before reheating thoroughly.
2 tablespoons Rapeseed oil
2 brown onions, finely chopped
3 garlic cloves, crushed
300g chopped selection of colourful bell peppers
300g chopped mushrooms (leave on sunlit window sill for 1 hour before chopping to increase Vitamin D content)
2 X 400g tin chopped tomatoes
1 tablespoon tomato puree
400g tin pre-cooked pinto beans
400g tin pre-cooked green lentils
200ml organic vegetable stock
optional – 1 tablespoon of powdered pea protein (for protein boost, flavour and thickening- available from health food shops)
¼ teaspoon ground cinnamon
2 teaspoons ground cumin
½ teaspoon dried oregano
1 Bay leaf
1/2 teaspoon hot chilli powder
1/2 teaspoon chilli flakes
To finish the dish-
2 tablespoons chopped fresh coriander
60g of wholegrain basmati rice per person.
1) Heat the oil gently in a large saucepan and add the onion and garlic. Cook gently for approximately 15 minutes.
2) Whilst the onions are cooking prepare the rest of the vegetables. Then, turn up the heat and add the peppers and mushrooms to the pan and cook for about 4 minutes.
3) Add the cumin, cinnamon, bay, chilli powder/flakes and oregano to the vegetables and mix well to combine and cook the spices for a few minutes without burning.
4) Add the tomatoes, drained beans/lentils, tomato puree, stock and pepper. Stir well and bring to the boil. Sprinkle in the pea protein, if using, and stir well to combine. Turn the heat down and simmer for at least 45 minutes.
5) 30 minutes before the end of cooking time put the brown rice into rapidly boiling water, stir once to prevent the rice from sticking to the bottom of the pan and then return to the boil and simmer for 25 minutes.
6) At the end of the cooking time strain the rice and turn off the heat underneath the chilli.
7) Serve the chilli on a bed of the rice and scatter with the chopped coriander leaves.