3-BEAN CHILLI

Throw a party for your little gut microbiota with all the plant diversity in this plant-based (of course) 3-Bean Chilli! This is a one-pot, ten-minute prep recipe that also happens to be budget-friendly. You could meal-prep a batch in advance, and you’ll be getting plenty of fibre, protein and a diverse range of nutrients such as iron, folate and zinc.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

To a large saucepan on medium heat, add the oil and onions and cook for 4 to 5 minutes, stirring regularly until the onions begin to soften and golden.

Step 2

Add the oregano, sweet paprika, smoked paprika, coriander, cumin, chilli powder, tomato paste and garlic. Cook for 1 minute while stirring until fragrant.

Step 3

Add the capsicums, corn, black beans, kidney beans, red lentils, diced tomato, and vegetable stock. Stir until thoroughly combined. Reduce the heat, and cook covered for 20 minutes, stirring occasionally.

Step 4

Process or blend ⅓ of the chilli and add it back to the pot.

Step 5

Add the walnuts, and cook for another 15 minutes, uncovered. Adjust the salt.

Step 6

I love to serve it with quinoa (or brown rice), fresh coriander, avocado and lime.

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