Raise Your Pulses: Mixed bean, sweet potato and bell pepper chilli
There’s nothing more comforting than a chilli, try our heart-warming yet not too hot version – depending on the severity of your menopause symptoms you can make it as spicy or mild as you like.
You’ll be pleased to know sweet potatoes are fat-free, fairly low in sodium and have less calories than white potatoes. They are high in vitamin C and A, an antioxidant powerhouse linked to anti-ageing benefits, cancer prevention and maintenance of good eyesight.
All the healthy pulses are a great source of protein and phytoestrogen (a natural form of oestrogen found in plants). So plenty of pluses for adding this veggie chilli to your menopause menu.
Don’t be put off by the number of ingredients, you’ll probably have a lot in your larder already.
Prep time: 10 minutes
Cook time: 1-1 ½ hours
- 2 tablespoon olive oil
- 1 medium red onion, diced
- 1 each, red, green, yellow peppers, diced
- 1 medium sweet potato, peeled and cut into 1.5cm cubes
- 2 garlic cloves, chopped
- 1 fresh chilli deseeded and finely chopped
- 1 small (3cm) fresh turmeric root finely chopped (optional)
- ½ to 1 teaspoon chilli powder (depending on how hot you want it?)
- 1 teaspoon ground cumin
- ½ teaspoon cayenne pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon ground cinnamon
- Ground sea salt and black pepper
- 2 small squares of 90% dark chocolate
- 2 x 400g tins chopped tomatoes
- 1 x 400g tin red kidney beans drained
- 1 x 400g tin chick peas drained
- 1 x 400g tin black beans drained
- 300ml of vegetable stock
- Heat the oil in a large heavy based pan over a medium heat. Add the chopped onion, sweet potato and peppers and cook, stirring occasionally. Once the onions start to turn translucent, turn heat down low.
- Add the garlic, fresh chilli, dark chocolate, turmeric (optional) and spices, a grind of salt and lots of black pepper. Give it all a good stir.
- Add all the tinned ingredients and vegetable stock. Stir and bring to the boil, once bubbling, turn the heat down low. Cover and cook for 45 minutes up to 1 ½ hours, stirring occasionally.
- Once the sweet potatoes are nice and soft and liquid reduced a bit your chilli is done. Season with more salt and pepper if required.
- Divide into bowls and serve it up with brown basmati rice and a dollop of sour cream, or grated cheddar.