Black Bean Chilli Health Bowl
I once found creating plant based meals a challenge….
I would average serving only one plant based meal per week. But then we challenged ourselves to reduce the amount of saturated fat, naturally in meat, in our diet and I started getting creative. We also wanted to get the additional nutrients that extra veggies and legumes would offer. I had read alot about other bloggers creating ‘buddha bowls’. So I started to toy with the idea of doing something similar that my family of harsh critics would enjoy. Black Bean Chilli Health Bowl was born! Black Bean Chilli Health Bowl uses the same spices as traditional chilli beef. However, it maximises the benefits and flavours of black beans, tomatoes and mushrooms with the spices of cumin, oregano and you guessed it, chilli. The amount of chilli you use is completely to your taste. I only use about half a teaspoon. That is all my children will tolerate but if you like it spicier, go for it! The other thing I do to keep this meal as palatable as possible for my fussiest is to blend the mushrooms and tomatoes before adding the black beans. My youngest daughter hates mushrooms. Can’t stand them almost even to look at them! It is not the taste, it is the texture she hates. But when I blend them I don’t get any complaints! Problem solved.I know, I can’t help myself…
I need to talk about the benefits of this healthy bowl of goodness –MedicalNewsToday tells us: black beans are full of fibre, vitamins and minerals. The fibre helps lower cholesterol and because black beans are cholesterol free they are great for heart health. So that is excellent. Legumes like black beans are also a good source of iron and they are great sources of protein. You get similar benefits from the roasted chick peas.
This is of course combined with the goodness of vitamins and minerals in the avocado together with the omega 3 oils it offers. The brown rice also provides fibre. So it is a meal very high in fibre for which your gut and your heart will thank you. If you choose to include yoghurt as a topping you will benefit from the probiotics it offers. Or if you choose to add tahini, you will get the wonderful healthy fats that come with this delicious spread. So if you find cooking plant based meals regularly a challenge, try Black Bean Chilli Health Bowl. It ticks many, many boxes in terms of nutrition and your family will enjoy it!
Vegan or Vegetarian this is a bowl full of goodness you will love.
Black Bean Chilli Health Bowl
A bowl of vegetarian or even vegan goodness that the whole family will enjoy.
Ingredients
- 1 brown onion finely chopped
- 1 clove garlic
- 1 tbsp cumin
- 1 tbsp oregano
- 1/2 tsp chilli flakes or to taste
- 250 g button mushrooms sliced
- 2 400g tins tomatoes diced
- 3 400g tins black beans preferably organic
- 1-11/2 cups vegetable stock
- 2 tbsp worcestershire sauce
- 1 400g tin chick peas preferably organic
- 3 tbsp smoked paprika
- 1 clove garlic extra
- 3 tbsp sunflower oil to coat
- salt to taste
- 2 avocados sliced, to serve
- cooked brown rice to serve
- yoghurt or tahini to serve
Instructions
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Sauté the onion and garlic until fragrant. Stir in spices/herb and cook for a minute. Add the sliced mushroom and cook until soft. Add tinned tomatoes and cook for 5 minutes then puree with a stick blender. Add black beans and vegetable stock. Stir in worcestershire sauce and cook down until everything is soft - about 30 minutes all up.
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While the black beans are cooking, preheat the oven to 200°C. In a bowl combine chickpeas with oil, paprika, garlic and salt. Place on a lined baking tray and roast until crispy - about 20 minutes.
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In individual serving bowls place rice, then black beans, then top with yoghurt or tahini and finally the roasted chickpeas. - Your body with thank you!
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