For the weeks when the budget's tight and leftovers are a necessity, this is my go-to meal. It takes about 15 minutes to put together, cooks in one pot and keeps in an airtight container in the fridge all week.
Serve it it hot or cold over your grain of choice (rice, quinoa, millet), greens, by itself, or wrapped up in a rice tortilla. This meal will nourish and fuel your family's bellies without breaking the bank.
Choose beans over meat! They're full of fibre, high in protein, iron, are free of saturated fats, environmental toxins and chemicals, antibiotics, lower your risk of heart disease, many cancers, obesity, fatigue and many other illnesses plus they are WAY more environmentally sustainable.
1 Tbsp water (or coconut oil)
1 onion, diced
2 garlic cloves, minced
1 tsp cumin
½ tsp paprika
1 tsp oregano
sprinkle of salt
sprinkle of pepper
2 bell peppers, diced (whichever colours you choose)
corn kernels from 1 ear of organic, non-GMO corn (or 1 cup frozen organic corn kernels)
1 cup yam, cubed
1 tomato, diced
1 can low-sodium black beans, well rinsed (or 2 cups of dried beans cooked)
1 can low-sodium kidney beans, well rinsed (or 2 cups of dried beans cooked)
1 28 oz can whole tomatoes, well rinsed and juices strained
1 Tbsp coconut sugar
juice from 1 lime
In a large pot, heat the water (or coconut oil) and sauté the onion and garlic until garlic is lightly browned. If you’re cooking with water, you may need to continue adding water throughout as it’s easily absorbed by the vegetables. Next, add the spices (cumin, paprika, oregano, salt, pepper) and stir well. A few moment later, add the peppers, corn, yam and tomato. Stir well again. Rinse the beans and add them next. Again, stir well.
Next, in a food processor or blender, blend the whole tomatoes. Make sure these are well rinsed, you don’t want the juices in the chilli. Add them along with the coconut sugar and the lime juice to the pot and stir well once more.
Cover the pot and allow the chilli to cook for at least 30 minutes (so the yam is soft) before serving. Enjoy!