Protein Rich Chilli
A chilli is a great meal for boosting your protein intake for the day. Protein is an integral part of hormone creation, they contain animo acids needed to make protein within the body which are then synthesised into hormones.
When it comes to plant proteins we need to educate ourself on how to insure we make them as bio available to the body as possible. Often plant proteins contain natural chemicals (needed for keeping insects away) which bind to minerals in the GI track stopping them from being absorbed, it lowers zinc, iron, calcium and magnesium levels. It makes it harder to digest proteins we get around this by soaking grains and learning how to make plant proteins more available.
This recipe is a really simple batch cooking friendly one making it perfect for when your diary is looking a bit fuller. It is also a great meal to get rid of all those left over bits of veg from other meals in your fridge you don’t know what to do with.
Disclaimer ~ My way of cooking is free flowing. I do everything by taste not by measurements so all right spices and herbs are a rough guide. Get creative, lean into what your own preferences are, swap and change some. As with everything else I offer it’s all about leaning into your uniqueness and discover what foods, tastes and flavours you love.
Protein Rich Chilli
You will need
~ 1 can of chopped tomatoes (you can add another if you want to make more)
~ 1 cup of stock (or an ice cube in you us my stock recipe)
~ 1 tbsp of olive oil
~ 2/3 cloves of garlic
~ 1 onion red or white (both bring different properties and flavours)
~ black pepper
~ 1 tsp of cumin seeds (or ground), 1tsp of coriander seeds (or ground), 2tsp of smoked paprika, a sprinkle of chilli flakes or a dried chilli.
~ 1 tbsp of tamari (adds some saltiness so decide if you want to add sea salt too)
~ A tsp of balsamic vinegar (adds bit of sweetness)
~ 1 or more protein sources
~ Vegetables (your complex carb source) I love to use sweet potatoes, carrots and broccoli in my chilli’s but you could use peppers, potato, courgettes etc.
~ My secret ingredients for making the best chilli is fennel. I love adding it I think it adds this whole different aspect to it.
~ Any toppings you want to add find a list of options under optional ingredients.
Optional Ingredients
~ Protein source :
1 can of black beans
1 can of kidney beans
1 can of chickpeas
Grass fed beef mince
(you can have a few options within the dish variety is great)
Optional toppings
~ avocado
~ sour cream or a thick yogurt
~ fresh herbs
~ chopped chilli’s
~ feta or cheddar
Method
~ I like to cook my chilli slowly over a period of time like a curry it gets a fuller flavourer.
~ If using mince brown it off first before caring on with the recipe if not move onto the next step.
~ Add the oil to the pan, when its warmed up add the onion and allow it to soften before adding the spices and leave for a few minutes to let the spices really start to warm up and release their flavour.
~ Add the garlic, the stock and the chilli leaving it for 5/10 minutes.
~ Add the chopped tomatoes followed by any veg that takes time to soften for example potatoes, carrots and the tamari, balsamic
~ Any veg that doesn’t take long to cook I would add 20 minutes before serving along with the beans.
~ Finish with adding a squeeze of lemon or spoon of apple cider vinegar to give it that sour tang.
~ Add your toppings of choice and serve with brown rice, buckwheat, quinoa, roast potato's, jacket potatoes.
My favourite’s are a buckwheat and quinoa blend which are both complete plant proteins or is a rice and lentil blend which also insures your eating complete plant proteins.