Warming Vegetable Bean Chilli Bowls
We are experiencing some seriously cold weather in this part of the world right now, so - every night- all we are craving is warm, wholesome dinners. After cold school runs, cold swimming lessons and cold football lessons, we just need some serious warmth in our Clean Little Tummies! To meet this need, we are cooking up a budget-friendly, meat-free vegetable chilli this week, which is full of wholesome vegetables, beans and warming flavours. Better still, this recipe makes a big batch, and being completely flexible (and meat-free) it can almost be served in different ways the whole week!
Now, you may think this veggie dish will be a no-no with your children. I won't lie, it hasn't always been a hit here, but with some coaxing, clever marketing and cheese (isn't everything better with cheese?) it has become a favourite in our house. The level of chilli is up to you - if you are just starting with the baby weaning then I urge you to add some spice to get your baby used to it, or if you have reluctant spice eaters, take it slowly! We are somewhere in the middle, and this recipe reflects the Clean Little Tummies’ palate. If spice scares you, head to the lovely Chief Spice Mama for some amazing advice and information on feeding your children spices. The cinnamon and maple syrup adds a little sweetness which can help win over little eaters.
The versatility of this recipe is great because it can made be in 15 minutes, or it can be slow cooked and ready for your arrival home. You can also add any other vegetables you have and mix up the bean variety. It can be served with rice, tortillas, baked potatoes, quinoa, or on its own. It contains a good dose of protein, vitamins and nutrients to keep those immune systems going at this time of year. We usually eat it with wholemeal rice or baked sweet potatoes and cheese. You choose.
You will need:
- 1 tin of black eyed beans, drained and rinsed
- 1 tin of chick peas, drained and rinsed
- 1 tin of cannelloni beans, drained and rinsed
- 1 onion, finely chopped
- 1 glove garlic, crushed
- 2 tins of chopped tomatoes
- 1 carrot, chopped or grated
- 1 courgette, chopped or grated
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp mild chilli powder
- 1 tsp cinnamon
- 1 tsp maple syrup
- a large handful of baby spinach leaves
What you need to do?
Heat one tablespoon of olive oil in a deep casserole dish, then add the onion, carrot and courgette and sautee until soft.
Add the spices, cinnamon and maple to the vegetables and stir well for a couple of minutes. (If you are looking for a spicier dish, double the spices or add more chilli powder)
Now add the chopped tomatoes, stir well and bring to the boil.
Reduce to a simmer and add the beans and chickpeas. Simmer for around 15 minutes until you have a rich sauce and the beans are softening. Stir through the baby spinach before serving.
Alternatively place all the ingredients into a slow cooker and leave it to do its thing for about three hours!
Serve immediately with anything you choose. It freezes well too, so pop the leftovers in the freezer for another day.
This will serve up to 8 people, so serve up half and freeze the rest.
Caroline & The Clean Little Tummies xxxx