Planet-Friendly Chilli

This Chilli is one of our all-time favourites and a perfect base recipe all year round. A recipe that ticks all of the eco-health boxes, its starring ingredient is chock full of fibre, protein and antioxidants and is also good for the planet! This is a bowl full of nutritious, gut-loving goodness that’s actually an easy weekday meal any time of the year. Pair with rice for a hearty winter meal or serve with tortilla chips for a delicious summer movie snack.

Depending on what you have available in your pantry or refrigerator this recipe will be equally delicious with your choice of protein - chicken, beef, pork or a mix. Alternatively, this makes a delectable plant-based meal by skipping the meat and doubling the legumes! I love the versatility of this dish as you can vary the flavour with different garnishes or extra veggies or spices depending on your preference and what you have on hand. 

Hearty legumes pack an antioxidant punch and rich in fibre and protein, they are guaranteed to keep you feeling fuller for longer. Making legumes a staple in your diet has shown to have many health benefits and to prevent and aid in the management of numerous health conditions such as heart disease, high blood pressure, stroke, and type 2 diabetes.  

Legumes are not only healthy for humans but these hearty, disease resistant plants have also been used for centuries to improve soil quality. According to Harvard School of Public Health, legumes release up to seven times less greenhouse gas emissions per area compared to other crops, and can sequester carbon in soils. This sustainable food source is an inexpensive and wonderful ‘storable’ pantry staple to keep on hand not only for your easy weekday Chilli but to add to soups, stews, pastas and salads. 

This is a one pot wonder the whole family is sure to rave about.

Time: 40 minutes

Yields: 6+ servings

Ingredients 

• 1 tablespoon of extra virgin olive oil
• 1 kilo turkey mince (or protein of your choice - sub in extra beans for plant based)
• 1 brown onion coarsely chopped
• 2 tablespoons minced garlic
• 1 large red capsicum chopped
• 2 stalks celery chopped
• 1 jalapeno pepper, cored, deveined, and finely chopped
• 1 tablespoon dried oregano or fresh oregano (chopped)
• 2 bay leaves
• 3 tablespoons chilli powder
• 2 teaspoons ground cumin
• 2 400g cans diced tomatoes 
• 500ml chicken broth (sub in vegetable broth for plant based) 
• 400g can mixed beans, drained 
• 400g can black beans, drained 
• Dash of apple cider vinegar 
• Dash of Worcestershire sauce

Garnish (optional)

• Shredded cheddar cheese
• Greek yogurt 
• Sliced lime 
• Coriander 
• Avocado
• Pickled red onions

Method 

1. Heat oil over high heat and add turkey meat. Cook until lightly browned, about 5 minutes, breaking down and stirring to break up any lumps.
2. Add onion, garlic, capsicum, celery, jalapeno pepper, oregano, bay leaves, chilli powder and cumin. Stir well. Cook for 5 minutes.
3. Add tomatoes, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer, stirring occasionally, for 20 minutes.
4. Add beans and cook for 10 minutes longer. Stir occasionally. 
5. Taste and adjust seasoning as necessary, add a dash of apple cider vinegar and a dash of Worcestershire sauce. Taste and add a dash more if desired. 
6. Serve in bowls with garnish of your choice.

If using pickled red onions as garnish:

1. Thinly slice a red onion using a mandolin or knife. Place in a small glass jar or bowl.
   
2. In a small skillet bring about 250ml of apple cider vinegar to a gentle boil. Add a teaspoon of raw sugar and a generous pinch of sea salt and stir until dissolved.
3. Pour liquid over onions, cover jar or bowl and allow to cool. Let sit at room temperature or in the refrigerator for an hour. Remove the pickling liquid and return the onions to a sealed jar. Refrigerate until use.

Notes and tips

• Depending on what I have in my fridge I often sub in organic chicken mince or beef, sometimes a mix. For a plant-based option I would skip Step 1 and sub in a few extra cans of beans in Step 4. In this recipe I have also added a teaspoon of GevityRx bone broth for extra nutritional goodness. 
• While this can be prepared and will be delicious relatively quickly per the recipe, if I have the time, I will let it simmer away and reduce for a few hours on a very low heat.
• If using to serve with tortilla chips I would recommend reducing the amount of stock or simmer until liquid has reduced and chilli is a chunky consistancy. 
• When making the chilli for my 2 and 4yr old I usually add the chilli powder and jalapeno pepper at the end to the ‘grownup’ portion. Of course, this will depend on your children’s propensity for spice!

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