This is a child-friendly chilli recipe. With sweetness from the apple and the squash, the red chilli is undetectable and just adds flavour rather than spice, unless you want to increase the heat and add more! Black beans and lentils are extremely high in fibre which prevents blood sugar rising rapidly after eating a meal, keeping blood sugar balanced. Lentils are known to help lower cholesterol, and the high levels of molybdenum found in both legumes are great for brain health. This chilli is bursting with phytonutrients from the black beans and also the squash, which is high in antioxidants and anti-inflammatory compounds. So all in all, an amazing meal to feed to your family!
serves 4-6
Ingredients:
2 tsp cumin
1 tsp cacao powder
1 large bunch of coriander
1 medium sized white onion, roughly chopped
6 garlic cloves
1 apple
½ tsp chipotle powder (increase to 1tsp if just for adults)
½ tsp smoked paprika
½ red chilli (I used the finger sized ones that are medium heat), deseeded (increase to 1 chillie (or more) if just for adults)
1½ limes
large pinch of Himalayan salt
2 large carrots, cut into ½ inch cubes
½ butternut squash, peeled and cut into 1 inch cubes
1 red onion, finely chopped
1½ cartons of chopped tomatoes (I prefer cartons to tins but its the same weight)
2 tbsp tomato puree
3oz green lentils, soaked in water for 30 minutes
1 can of black beans
2 tsp coconut oil or other preferred oil for frying
Method:
Put the green lentils in water to soak. Meanwhile, chop the stalks off a large bunch of coriander and put into your blender along with the cumin, cacao, white onion, garlic, apple, chipotle, smoked paprika, red chilli, the juice of 1 lime and the salt and blend to make a paste. Make sure the paste is completely smooth so there are no rogue bits of chilli that might find their way into the childrens meal!
Heat the oil in a heavy bottomed frying pan and fry the red onion for a few minutes until it starts to soften. Add the paste from the blender and stir on a medium heat. After a few minutes, add the squash and carrots and cook on low for five minutes, adding some water/stock if its starts to dry out. Add the lentils (without their soaking water) and the black beans and stir to combine. Add the tomatoes, tomato puree, and the remaining stock/water, cover with a lid and cook on low for around 1½ hours until the lentils and the squash are completely soft. Add a bit more water or stock if necessary to loosen the chilli up whilst it cooks.
Before serving, stir through a large handful of chopped, fresh coriander leaves, along with the juice from the remaining ½ lime. Serve on its own or with corn tortillas / quinoa / brown basmati rice and accompany with guacomole to add an extra dimension of deliciousness. Tastes even better the next day too!
VEGAN / GLUTENFREE