Wednesday, 23 September 2015

20 minute vegan chilli

I've been experimenting with meat-free meals that can be pulled together quickly using store cupboard ingredients. The sort of thing that can be prepared at the end of a long day, or when you need to cook for unexpected guests and discover that they do not eat meat.

I am also looking at ways of deceasing the amount of gluten in my diet for health reasons. With that in mind I decided to make a revised version of one of my favourite chilli recipes. This one will serve four people, but can be scaled up or down accordingly. The spices I used were labelled as gluten free on the pack, it is always best to check however that the manufacturer has not added an anti-caking agent containing gluten.

1 tablespoon of olive oil
1 medium onion, finely chopped
2 cloves of garlic, crushed
1 tablespoon of tomato puree
2 teaspoons of ground cumin
2 teaspoons of ground coriander
1 teaspoon of smoked paprika
1 or 2 fresh red chillies, finely chopped depending on how hot you want it, seeds removed.
2 x 400g tins of lentils in water, drained and rinsed
1 x 400g tin of mixed beans in water, rinsed and drained
1 x 400g tin of chopped tomatoes
2 tablespoons of Hendersons Relish, or equivalent. If you use Lea and Perrins Worcester sauce it won't be either gluten free or vegan.
Salt and pepper to taste

Heat the oil in a saucepan or saute pan over a medium heat. Add the onion and garlic and cook for around five minutes, or until the onion is soft. Add the tomato puree and cook for a 2-3 minutes followed by the cumin, coriander, paprika and chillies and cook for a further two minutes.

Next add the lentils, beans, tomatoes and Hendersons Relish (or Worcester Sauce). Turn down the heat and simmer gently for 10 minutes until the sauce has reduced slightly. Season to taste and serve with plain boiled white rice.

If you have more time, this mixture also works well as a filling for enchiladas made with either gluten free or regular flour, or cooked for longer to thicken the sauce and used to stuff red peppers.

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