In the past Chilli, as I have mentioned before in my blogs, has been considered a poor mans food. Nowadays the dish has emerged as an extremely versatile meal with an excellent nutritional reputation.
The beans in a chilli are a great source of dietary fibre and a fibre rich diet offers many health benefits. These benefits could include reducing the risk of heart disease, obesity and type 2 diabetes. Beans are also low in fat and high in protein, folate, iron and zinc. They are popular with vegans and vegetarians and they are by far the best source of plant protein.
My chocolate version of this recipe is delicious and a great meal for the whole family to enjoy. It has been adapted from the Three Bean Chilli I wrote about a few months ago. Occasionally I like to adapt my own recipes slightly to make dinner times more interesting for my family. It’s a quick, simple and easy recipe and tastes yummy. Well worth a try. Below is the video and recipe for you.
Do you love chilli like us and what do you like to put in your chilli? Have you ever tried chocolate or would you consider it? Let me know in the comments below and please don’t forget to like and follow me.
Serves 4 large portions or 5 smaller
- Sharp knife
- Chopping board
- Slow cooker
- Or large saucepan
- and wooden spoon
- and plastic brush
- Onions x 1
- 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
- Chicken Stock x 300mls or vegetable if making the dish vegan
- Black beans x 1 400 tin
- Red kidney beans x 1 400g tin
- Cannelini beans x 1 400g tin3
- Raw cacoa x 20g
- 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
- 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.
- Drain the beans and wash them.
- Add in the beans plus the tinned tomatoes and the chicken or vegetable stock.
- Grate the chocolate into the sauce.
- Sprinkle in all the herbs and spices.
- 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.
- Drain the bean and wash them.
- Add in all the beans, chicken or vegetable stock and the tinned tomatoes.
- Grate the chocolate into the chilli and stir again.
- Bring to the boil and leave to simmer.
- Add in the tomato puree 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.
Chocolate Four Bean Chilli can be made for a vegan, vegetarian or meat eater. In this recipe I used chicken stock just to give the sauce a meat rich flavour. However, it also tastes great with vegetable stock for the vegan or vegetarian option. The meal is also great as leftovers the next day and will keep well in the freezer too. However you decide to eat this meal, as always, enjoy.