We love chilli in this house but if you read my blog, you will know that we only really have meat at the weekend. During the week I try to make vegan or vegetarian recipes. Also I will make soups and stews with chicken stock or bone broth. We all love meat in this house but I feel that we eat too much of it. Personally, I think this is having a knock-on effect on the planet and on people. So this is why we have cut back on our consumption of meat.
Plus my son loves legumes such as beans and lentils so this is a habit I want to encourage. Beans are a great source of vitamins, minerals and antioxidants. They contain a wide range of cancer-fighting chemicals which are associated with reducing cancer. Beans provide the body with soluble fibre which can play an important role in controlling blood and cholesterol levels. One serving of beans can help you to feel fuller for longer. The rich fibre fills the stomach and causes a slower rise in blood sugar.
Beans are a diabetes sufferer’s super food. The balance of complex carbohydrates and protein provides a slow steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates like white bread. As a mother, it really pleases me that my son, Ted, touch wood enjoys eating beans. He loves chilli as well so this is a perfect combination for a mid week meal. I always try to cook our chilli in the slow cooker as I find it tastes so much better. However, if you do not have a slow cooker the hob is also great.
Serves 4 large portions or 5 smaller
- Sharp knife
- Chopping board
- Slow cooker
- Or large saucepan
- and wooden spoon
- and plastic brush
- Onions x 2
- Courgette x 1 large
- Carrot x 1 large
- Butternut squash x 1/2 medium
- Garlic x 2 cloves
- Spinach x 1 200g bag
- Tomatoes x 1 400g tin
- Vegetable stock x 500 ml
- Black beans x 1 400 tin
- Red kidney beans x 1 400g tin
- Cannelini beans x 1 400g tin
- Cayenne pepper x 1/2 tsp
- Groung ginger x 1 tsp
- Ground coriander x 1 tsp
- Ground cumin x 1 tsp
- Ground cinnamon x 1/2 tsp
- Ground oregano x 1 tsp
- Bay leaves x 2
- Tomato puree x 1 tbsp
- Brown rice flour x 1 tbsp
- Date syrup x 2 tbsps
- Salt and pepper
- Olive oil (hob method only, for sauce pan
Method for slow cooker
- Peel and slice the onions and garlic and put into the slow cooker.
- Grate the courgette and the carrots and put these into the slow cooker.
- Next peel half the butternut squash and cut into 1 cm pieces and put this in as well.
- Add in the beans plus the water in the tins and the tinned tomatoes.
- Sprinkle in all the herbs and spices, plus the tomato puree, brown rice flour and the date syrup.
- Then put the bay leaves in and season with salt and pepper to taste.
- Finally stir all the ingredients together and put on a low heat for eight hours or a high heat for four hours.
- 3o minutes before serving, add in the spinach and stir until it has wilted into the chilli.
- Then serve with a hot bowl of brown rice and enjoy.
Method for the hob
- Peel and slice the onions and the garlic and set aside.
- Grate the courgette and the carrots and again set aside.
- Next peel half the butternut squash and cut into 1 cm pieces and set aside.
- Put the saucepan on a medium to high heat and drizzle the base with olive oil.
- Spread the oil evenly over the base with the plastic brush.
- Once the pan is hot, add in the onions and garlic and fry until the onions are starting to soften.
- It should take around five minutes or so.
- Next add in the butternut squash, carrots and courgette and fry for a further 2 – 3 minutes.
- Sprinkle over the spices and brown rice flour and fry for a further minute.
- Then add in all the beans including the water and the tinned tomatoes.
- Bring to the boil and leave to simmer.
- Add in the tomato puree and date syrup and stir.
- Finally season with salt and pepper to taste.
- Leave on a low heat to simmer for 30 – 40 minutes.
- Serve with a hot bowl of rice and enjoy.
Three Bean Chilli is a great recipe for the whole family to enjoy. If you have little ones who don’t like it too spicy then just add natural yogurt. My son likes spice but I still put the natural yogurt in just in case it’s too spicy. It’s also a good recipe to make double amounts and put the other half in the freezer. These meals are now like takeaway nights to me. Although, if I cook the recipe in the slow cooker, I often feel like that’s a takeaway night too. However you decide to eat this dish, as always, please enjoy.