Super tasty, easy to make, wholesome, and packed with nutrition – this is a great meal at any time of the day. Best served with cooked rice, salsa, and corn chips.
Takes
Serves 4
Ingredients
For the Chilli:
3clovesof garlic
1red chilli pepper
1yellow pepper
1bunch of scallions(spring onions)
1x 400g tin of kidney beans
1x 400g tin of butter beans
1x 400g tin of black beans or chickpeas
2tbspof oil
2x 400g tins of chopped tomatoes
6tbspof tomato purée(100g)
1tbspof maple syrup
2tbspof ground cumin
2tbspof ground coriander
2tbspof tamari or soy sauce
½tbspof smoked paprika
Juice of 1 lime
1tbspof salt
½tbspof black pepper
For the Guacamole:
2ripe avocados(ripe but not bruised)
Juice of 1 lime
1cloveof garlic
¼medium-sized red onion
3cherry tomatoes
½tbspof salt
Pinchof ground black pepper
A few sprigs of fresh coriander
To Serve:
Cooked rice(preferably brown rice)
Fresh coriander
Salsa(if you have it)
Corn chips
Instructions
For the Chilli:
Peel and finely chop the garlic. Chop the end off the red chilli and finely slice it, removing the seeds if you prefer it less spicy. Deseed the yellow pepper and finely chop. Trim the ends off the scallions (spring onions) and finely slice them, discarding any limp green outer leaves. Drain and rinse the beans.
Heat the oil in a large saucepan over high heat. Once the pan is hot, add the garlic, red chilli, yellow pepper, and scallions. Cook for 2–3 minutes, stirring regularly.
Add the remaining ingredients: the chopped tomatoes, tomato purée, maple syrup, ground cumin, ground coriander, tamari or soy sauce, smoked paprika, lime juice, salt, and black pepper. Bring to the boil, stirring regularly, then reduce the heat and simmer for 5–10 minutes. Taste and adjust the seasoning if needed.
Serve with some freshly chopped coriander or chives.
For the Guacamole:
Cut the avocados in half, remove the stone, and slice them lengthwise and crosswise into small squares while still in the skin.
Scoop out the avocado flesh with a spoon and place it in a bowl.
Slice the lime and squeeze the juice into the bowl.
Peel and finely chop the garlic and red onion, then add them to the bowl.
Slice the cherry tomatoes and add them in.
Add the salt, black pepper, and diced fresh coriander.
Mash all the ingredients together with a fork until you reach your desired consistency.
Putting it All Together:
Once you’ve made the chilli and guacamole, serve them with cooked rice (pre-cooked rice is available at most supermarkets if you don’t want to make your own), corn chips, salsa (if you have any), and some fresh coriander.
Enjoy!
Notes
Beat the Bloat Tip: As referenced in our Gut Health Course – Start with small portions to see how you feel.
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