QUICK SPICY BEAN & LENTIL CHILLI WITH MOUNTAIN BREAD CRACKERS


I love a quick and easy family friendly dish and this one ticks all the boxes. It's full of flavour, perfect comfort food and contains plenty of plant based protein and iron from the lentils and kidney beans.

I mix some yoghurt through the kids serves to tone the spices for them a bit. They love dipping their mountain bread "chips" into their bowls.

Ingredients:

1.5 tbsp extra virgin olive oil

2 red onions, finely diced

2 cloves of garlic, crushed

2 tsp ground cumin

2½ tsp paprika

2 tsp harissa paste

sea salt and pepper

2 x 400g can of kidney beans (or black beans or adzuki beans), drained

425g can of lentils

700g bottle of passata

1 large red capsicum, diced

1 zucchini, finely diced

1½ cups of water

1 tablespoon of rice malt syrup or maple syrup

The juice of 1 lime

For the Mountain Bread chips:

3-4 slices of mountain bread, sliced into large triangles (I buy the spelt ones) (or any other kind or good quality store bought wraps or pita bread. Look for ones that do no contain vegetable oil and preservatives)

Extra virgin olive oil, for drizzling

Salt

Other suggestions to serve with the bean chilli:

Cooked brown rice

2 avocados, sliced

Fresh coriander

2 cups of baby tomatoes, chopped in half

1 fresh chilli, finely sliced

Hummus or cashew cheese (optional)

Extra paprika, for sprinkling

Natural yoghurt

Instructions:

  1. To make the mountain bread crackers, preheat your oven to 170℃ and line a baking tray with baking paper. Cut your mountain bread into triangles. Place on the tray, lightly drizzle with extra virgin olive oil and sprinkle with salt. Bake in oven for about 15 minutes or until crispy and slightly golden.

  2. To make the chilli, heat olive oil in a large saucepan over low-medium heat and then add the onion and cook for about 5-7 minutes, stirring occasionally, until soft.

  3. Add the spices and garlic to the pan and cook for 1-2 minutes.

  4. Add your capsicum and zucchini and cook for 2-3 minutes.

  5. Add your harissa paste and rice malt syrup/maple syrup and stir to combine. Season well with salt and pepper.

  6. Add your lentils, beans, passata and water. Bring to a gentle boil and then reduce heat and simmer for about 10 minutes.

  7. Add the lime juice and cook for another 1-2 minutes. Taste for seasoning and add more salt or pepper, if necessary.

  8. Serve with brown rice, mountain bread crackers, avocado, extra lime wedges, baby tomatoes, hummus or cashew cheese, fresh coriander and fresh chilli if you wish. Sprinkle some extra paprika over the dish for some extra smokey flavour, if desired.

SERVES 5-6

TIPS:

- You can make the crackers in advance and store them for up to a week in a sealed container in the fridge. You can substitute the mountain bread crackers for some good quality/organic corn chips.

- As this dish has a bit of kick (just the way I like it) I serve it up to the kids with some natural yoghurt mixed through it, to tone down the heat for them, and lots of brown rice. Alternatively you could simply reduce the quantity of harrissa paste to just ½-1tsp.

#glutenfree #vegan #vegetarian #dairyfree #dinner #lunch

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