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10-MINUTE CHILLI

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Course: Main
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 466kcal
Author: Amanda Logan

Equipment

  • food processor

Ingredients 

Chilli

  • 1 spanish onion
  • 400 grams cooked black beans 1 can, drained and rinsed
  • 400 grams cooked chickpeas 1 can, drained and rinsed
  • 400 grams chopped tomatoes 1 can
  • 2 celery stalks
  • 1 cup stock I used a vegan chicken-style stock by Australian Organics
  • 2 cloves garlic finely chopped
  • 1 tbs dried oregano leaves
  • ½ tbs smoked paprika
  • 1 tbs ground cumin
  • ½ teaspoon cayenne more if you like hotter
  • ½ teaspoon sweet paprika
  • 1 tbs apple cider vinegar
  • 2 tablespoon olive oil
  • Sea salt and pepper to season

Fresh Salsa

  • 1 large ripe tomato
  • 1 small capsicum bell pepper
  • 1 small red onion
  • juice of 1 lime
  • 1 large handful coriander
  • sea salt and pepper to taste
  • Avocado to serve
  • 2 cups cooked quinoa optional

Instructions

  • Finely chop garlic.
  • Toss the onion and celery in a food processor and chop to a fine dice.
  • In a small bowl or cup put the dried herbs and stir to combine.
  • Heat a large saucepan or soup pot on medium heat and add a good glug of olive oil.
  • Add garlic and cook for 30 seconds or until fragrant.
  • Add chopped onion and celery and cook for 3 minutes, stirring often.
  • Add dried herbs and cook for another minute.
  • Stir in tomatoes.
  • Add stock. Add black beans and chick peas.
  • Season well with sea salt and pepper and cook for 5 - 7 minutes.
  • To make the salsa, put all ingredients except the avocado in a food processor and chop for 10 seconds.
  • Serve the chilli in a bowl with a spoon of rice or quinoa (totally optional), a spoon of salsa and fresh avocado .

Nutrition

Calories: 466kcal | Carbohydrates: 73g | Protein: 21g | Fat: 12g | Saturated Fat: 2g | Sodium: 675mg | Potassium: 1136mg | Fiber: 20g | Sugar: 8g | Vitamin A: 2147IU | Vitamin C: 57mg | Calcium: 164mg | Iron: 8mg
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