Anti-Inflammatory Vegan Chilli

May 20, 2022

Beans beans the magical fruit...are a cheap source of fiber, protein, folic acid, as well as calcium, lysine, antioxidants, and minerals such as magnesium, iron, zinc and potassium. So why not make chilli every now and then and load up on all these nutrients!

Not only is this incredibly affordable, it is extremely easy and can be paired with some brown rice or quinoa to make it go even further!

The ingredients are pretty basic too! And there is opportunity to vary the flavours.

This recipe uses the typical Mexican/Texan flavourings of a chilli con carne, but there's nothing stopping you from making it Italian, by replacing the spices with oregano, basil, rosemary and thyme. You could easily make this Indian as well by replacing the spices with cumin, curry powder, garam masala and ground coriander.

Dietary Requirements:

This recipe is suitable for those with a lactose intolerance, and who are gluten free.

And those following a pescatarian, vegetarian and vegan diet can enjoy this healthy, hearty meal!

This recipe is also Low FODMAP by omitting the garlic, onion, and mushroom, and consuming in moderation. It might be worth increasing the amount of carrot and reducing the amount of beans, and serving on the side of rice, quinoa or your favourite low FODMAP toast.

Anti-Inflammatory Vegan Chilli

Prep Time: 10 mins

Cooking Time: 30 mins

Serves: 3

Not only is this meal incredibly affordable, it is extremely easy and can be paired with some brown rice or quinoa to make it go even further!

Ingredients

1 x 400g can of lentils
1 x 400g can of black beans
1 x 400g can of butter beans
1 x 400g can of kidney beans
1 x 400g can of chopped tomato
1 large carrot
2 medium capsicums
1 large onion (omit for low FODMAP)
4 garlic cloves (omit for low FODMAP)
8 cup mushrooms (omit for low FODMAP)
2-4 chillis (mix of jalapeno and red)
1 cup of vegetable stock
2 tsp of smoked paprika
2 tsp of cumin
2 tsp of chilli powder
2 tsp of turmeric
2 tsp of oregano
salt and pepper
olive oil

Optional sides and garnishes:
Serve on the side of quinoa, brown rice or wholemeal bread.
Garnish with guacamole, spring onion or greek yogurt (non-vegan option)

Method

Step 1:
Prepare the vegetables. Dice the mushrooms and capsicum, finely chop the chilli, crush the garlic, and grate the carrot.

Step 2:
In a very large pan or fry pan, over medium-high heat a small layer of olive oil. Add the carrot, mushrooms, capsicum and onion. Cook stirring until the vegetables are tender and the onion is translucent, approximately 10 minutes.

Step 3:
Add the garlic, paprika, cumin, chilli powder, turmeric, oregano and a generous pinch of salt and pepper. Continue stirring until fragrant

Step 4:
Add the crushed tomato, all of the beans, and the vegetable stock. Stir through and bring to a boil. Reduce heat and simmer for about 20 minutes.

Optional: if you would like it to be a bit mushier, use a masher and squish some of the beans after they’ve been cooking for 10 minutes.

Step 5:
Serve in a bowl, perhaps with some brown rice, quinoa or wholemeal bread. Enjoy with some guacamole or greek yogurt (non-vegan option) 🙂