VEGETABLE & BEAN CHILLI


the it's getting chilli ironman chilli


It's getting chilli! So let's warm up with one 😉


I'm calling this the ironman chilli because it's ssstrong! It's rich in protein, iron, fibre, vitamin C, B-vitamins and minerals. Pretty much covers them all in abundance!


The vegetables in this chilli include baked aubergine, baking it beforehand is what makes it oooh so soft so as soon as you add it to the sauce it just melts into it. Along with courgette and red peppers to give this chilli a good bulk in vegetables.


This recipe stars two different types of beans; red kidney beans and white beans. You don't need to have different beans but I like the slight variance in texture, size and colour. Beans are a great source of protein and starchy carbohydrates making this recipe highly satiating.


Like any decent chilli, this comes with some obligatory heat! There's jalapeno and chilli powder - adapt the amount based on your heat preference but for me, you want it to be just a little bit tingly on the tongue so you get the cooling effect of the avocado. And if you choose to add some sour cream too! Oh my, then you get that creamy tang mixed in with the hot spicy chilli and rice... #drool


Vegan friendly, make this ASAP, you won't regret it!

Nutritional Breakdown

(per serving)

  • Protein, 18g

  • Carbohydrate, 67g

  • Fat, 17g (3g saturated)

  • Fibre, 14g (47%)

  • Iron, 9mg (61%)

  • Calcium, 167mg (24%)

  • Folate, 241ug (121%)

  • Magnesium, 165mg (21%)

  • Phosphorous, 361mg (66%)

  • Potassium, 1541mg (41%)

  • Zinc, 3mg (43%)

  • Selenium, 10ug (17%)

  • Manganese, 2mg

  • Copper, 1mg (82%)

  • B1 Thiamin, 1mg (125%)

  • Vitamin C, 108mg (270%)

  • Vitamin A, 180ug (30%)

  • Vitamin K, 33ug (30%)

  • Vitamin E, 4mg (133%)

  • Energy, 475 kcals

% RNI (reference nutrient intake) based on adult females aged 18-50

Ingredients

(serves 4-5)

  • 500g aubergine, cut into 1-inch cubes

  • 3 tbsp olive oil

  • 2 small yellow onions, chopped

  • 3 cloves garlic, minced

  • 2 medium courgette, chopped

  • 2 medium red bell peppers, cored, seeded, diced

  • 1 to 2 jalapeño peppers, seeded, finely minced

  • 1 400g can chopped tomatoes

  • 1 tbsp ground cumin

  • 1-2 tbsp chilli powder

  • 2 teaspoons dried oregano

  • 1 teaspoon fennel seeds

  • 1 400g can of white beans (cannellini, butter beans)

  • 1 400g can of red kidney beans

  • 1 lemon, zest

  • 3 tbsp lemon juice

  • 1 teaspoon sugar

  • 1/4 cup chopped fresh coriander or parsley

  • Salt and freshly ground black pepper to taste

Method

  1. Preheat oven to 175°C. Spread aubergine cubes in a shallow roasting pan and dress with 2 tablespoons of olive oil. Cover the pan with foil and bake for about 30 minutes, stirring halfway. Remove from the oven and set aside.

  2. Cook rice as per packet instructions.

  3. In a large deep pan, heat 1 tablespoons of olive oil on medium heat. Add the onions and cook until translucent, about 5 minutes. Add the garlic and cook until fragrant, about a minute more.

  4. Add the red peppers, courgette and jalapeño chilli peppers. Cook for about 5 more minutes, stirring occasionally.

  5. Add the tomatoes, oregano, cumin, and fennel seeds. Add chilli powder to desired heat. Stir in the aubergine carefully as to not break them up. Simmer for 20 minutes over low heat.

  6. Add the white beans, red kidney beans, lemon zest, lemon juice, sugar, and chopped coriander or parsley. Add salt and freshly ground pepper to taste. Simmer for 5 minutes.

  7. Serve warm with the cooked rice and slices of avocado.

  8. Optional: add a dollop of sour cream / creme fraiche and garnish with extra coriander or parsley.


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