Squash and Black Bean Chillie by Catherine Arnold Nutrition

This is a child-friendly chillie recipe but its also a dish that grownups will love! With sweetness from the apple and the squash, the red chillie is undetectable and just adds flavour rather than heat.

The black beans and lentils provide a good source of protein and are very high in fibre, so they are great for a healthy digestive system and for keeping blood sugar balanced. Lentils are also known to help lower cholesterol, and the high levels of molybdenum found in both the black beans and lentils is great for brain health. Squash is high in antioxidants and anti-inflammatory compounds. So all in all, an amazing meal to feed to your family!

Serves 4-5

Ingredients:

1 large bunch of coriander

2 tsp cumin

1 tsp cacao powder

1 medium sized white onion, roughly chopped

6 garlic cloves

1 apple, core removed and roughly chopped

½ tsp chipotle powder (increase to 1tsp if just for adults)

½ tsp smoked paprika

½ red chillie (I used the finger sized ones that are medium heat), deseeded (increase to 1 chillie, or more, if its just for adults)

1½ limes

Large pinch of Himalayan salt

½ cup water or stock

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 (600g) 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, drained

2 tsp coconut oil or other preferred oil for frying

Method:

Put the green lentils in some filtered water to soak. Meanwhile, chop the stalks off the bunch of coriander and put them into your blender along with the cumin, cacao, white onion, garlic, apple, chipotle, smoked paprika, chillie, 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 chillie 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, bring to a simmer and then cover with a lid and cook on low for around 1- 1½ hours until the lentils and the squash are completely soft. Add a bit more water or stock if necessary to loosen the chillie 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 / DAIRYFREE / GLUTENFREE

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