I’ve been thinking about making a healthy version for chilli for ages now. And when this recipe came together, I was extremely happy. Firstly, because it tasted fantastic from the first try (I mean really…even my meat-loving husband approved). Secondly, because it was so easy to make. And thirdly because I could dress it up in so many ways.
I used this dish as a main meal for myself, or as a side dish for my husband. I used it for vegetarian burritos and I even used a bit of the leftovers to add over a salad (I named it my Mexican Fiesta). So you see, it can be used in many ways. I also like to make a big batch to last a few days. One of the busy chef’s golden rule. Cook now, enjoy for a few days. Or at least, this is my healthy chef golden rule.
The best way to enjoy this dish (whether you enjoy it with or without meat) is next to brown rice. Rice and beans are a complete protein source. Even meat does not have the complete set of the 9-amino acids that our bodies need. However, the combination of rice and beans creates a complete set. So, make sure to boil enough rice to enjoy next to this chili to benefit from all it’s awesome protein power.
As you will see, I do not use canned beans. I like to soak the beans from the night before. It is a healthier version, as canned foods tend to be very high in sodium. However, it does make the dish take longer to cook. Therefore, if you want to save time and you choose canned beans, make sure you rinse them thoroughly before adding them to the pot. And check the sodium content. There are healthier options available. I also recommend using less salt if you choose to cook with canned beans.
This dish is also one of my favorites because it’s chock-full of vitamins and nutrients, besides being cholesterol-free. This vegan black bean chili is:
- High in dietary fiber
- High in magnesium
- High in iron (15% of the daily recommended value per serving)
- High in potassium
- High in vitamin A (35% of the daily recommended value per serving)
- Very high in vitamin B6
- High in vitamin C (15% of the daily recommended value per serving)
And now, for the recipe.
- 1 large onion
- 2 Tablespoons Organic Virgin Coconut Oil or sunflower oil
- 1 red bell pepper
- 1 medium carrot
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 Tablespoon red chilli and garlic mix
- 1 Tablespoon Paprika
- 2 cups dry black beans (uncooked)
- 1 Tablespoon salt
- 1 teaspoon pepper
- 6-8 cups water
- Put a large pot over medium heat and add the oil.
- Chop the onion and sauté on medium heat for 2-3 minutes, until shiny.
- In the meantime grate the carrot and chop the red bell pepper. Add it to the pot and stir well.
- Cook the vegetables for another 2-3 minutes.
- Add the spices (cumin, coriander, red chili and garlic and paprika). Use a wooden spoon to blend them well with the vegetables.
- When the veggies are fully covered in spices, add the beans and mix well.
- Let it cook for 2-3 minutes, while stirring constantly.
- Then add 6 cups of water (you can add more later) and turn the heat to medium-high.
- Let it boil for approximately 40 minutes. Add more water if you need to. The dish is ready when the beans are soft and creamy and the sauce is thick. Towards the end you can add the salt and pepper.
- When it is done, remove the pot from the heat, cover it with a lid and let it cool down. Serve it hot next to brown rice.