RECIPE - Vegan chilli

I love a good rich, deep flavour, spicy chilli and of course, you already know, that if I am leaving out meat it better be packed full with chunky, chewy, satisfying veg!

---

Shopping list (makes approx 8 large portions):

• Eringi (mushrooms), large pack x1

• Enoki (mushrooms), large pack x1

• Shimeji (mushrooms), large pack x1

• Broccoli, head x2

• Courgette, large x2

• Aubergine, pack of 3

• Sliced peppers, 500g frozen

• Crushed tomatoes, tin x1

• Plum tomatoes, tin x1

• Celery, pack x1

• Coriander, pack x1

• Avocado x4

• Lime x1

• Kidney beans - optional (I ended up not using them to keep this 100% paleo)

• Sweet potato, large x2 (I had an extra1.5 left from last week's shop - 3-4 total)

• Carrots (I still had 2 left from last week's shop)

• Large red/white onion (I still had 1 left from last week's shop)

• Cabbage (I still had half a head left from last week's shop)

• Tomato paste, fresh garlic cloves, bay leaves, chilli powder, 100% cocoa powder, cumin, cinnamon, paprika, oregano, black pepper, salt, extra virgin olive oil, balsamic vinegar - these are all things I have in my cupboard permanently, so don't obviously shop for them every time, but you need all these items.

This lot cost me a little over 3000yen from 'Niku no Hanamasa' in Sangenjaya and will feed me (lunch and dinner) for most of the working-week (8-10 portions). That's under 400yen per nutrient dense, hearty, filling meal!:

Method:

The 'bed' of the chilli:

This is completely up to you, if you want to have traditional rice, then go ahead. I chose to keep this 100% paleo and decided on a bed of sweet potato, broccoli and cabbage. Or you could do a mix of your favourite veg and rice, so you don't just fill up on nutrient free items.

1. Chop the sweet potato into big bite sized chunks and coat in extra virgin olive oil and salt/pepper/your desired flavourings.

2. Spread over two oven trays (on baking sheet if desired) and roast at 210°c for 40mins turning once or twice during that time.

3. Chop the broccoli into florets and steam for 3-5mins

4. Chop the cabbage and steam for 2-4mins.

The chilli:

1. In a very large wok or sauce pan, add a good lug of extra virgin olive oil.

2. Mince 3 cloves of garlic and add to the oil.

3. Add 1 large diced onion.

4. Begin to fry these items until they become fragrant/translucent, be careful not to burn.

5. Add 2 finely diced carrots, 5 finely diced celery ribs and finely chopped stalks of the coriander.

6. Add all the dry spices and flavours: 3 bay leaves, 1 table spoon chilli powder, 1 table spoon cocoa, 2 teaspoons cumin, 2 teaspoons paprika, 1 teaspoon cinnamon, 1 teaspoon salt, a good sprinkling of dry oregano and cracked black pepper.

7. Fry until the carrots and celery soften and the spices become fragrant.

8. Add chopped courgette and aubergine. Fry until they just begin to absorb the oil, not too long as they can quickly become 'mushy'.

9. Add all the chopped mushrooms. Again, fry until they just begin to absorb the oil, not too long.

10. Add the frozen sliced peppers and cook until just defrosted.

11. Add both tins of tomatoes, a good lug of balsamic vinegar and tomato paste.

12. Simmer and allow to cook down and the flavours to develop. Taste after 15mins and adjust flavours e.g. a little more salt if bland, a little more balsamic if you want more sweetness, more cocoa/cumin if you want more depth of flavour, more chilli powder if you want more heat/spice. Be carful with cinnamon as a little goes a long way and can quickly over power the dish.

13. Simmer for a further 15mins and serve / store in containers when cool for your week's meal prep.

When you are finished, your chilli might look something like this:

Nothing needs to be done in advance to the avocado, or the lime and fresh coriander. These things are added at the time of eating (avocado goes brown very quickly when exposed to the air).

Putting the chilli together for eating:

1. Make your 'bed'. For me this is sweet potato, cabbage and broccoli. For you it might just be rice, or a mix of vegetables and rice.

2. Add your desired amount of vegan chilli on top.

3. Add some sliced avocado, some fresh coriander and squeeze a segment of lime over it all.

When you are finished, your chilli may look something like this (before & after step 3):

Putting the chilli together for taking to work / school:

Follow the instructions as above, but put all the items into a sealable container for transportation. Remember, if you are using plastic, it is always best to transfer to a non-plastic dish (plate / bowl) before reheating in a microwave. I own some sealable ceramic pots which I take to work and heat up directly in.

---

Doesn't it just MAKESENSE to have a vegan chilli packed full of colourful, chunky vegetables and three kinds of mushrooms which provide that satisfying 'chew' which people may miss from not having meat? Meat free does not need to mean unsatisfying!

The cocoa and cinnamon adds that really authentic and deep flavour to the tomato sauce base and the balsamic vinegar adds the all important sweetness against the heat of the chilli powder.

The avocado adds important fats/oils and along with the zest of the lime juice and fresh coriander a more 'Mexican' finish to the dish.

Having a bed of sweet potato, cabbage and broccoli is hearty and filling and means you are filled by nutrient dense items rather than nutrient free items, like rice.

---