Healthy heart recipe: Vegan slow cooker chilli - Heart Research UK
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Healthy heart recipe: Vegan slow cooker chilli

19 December, 2018

 

(Serves 8)

Making a vegan chilli is so easy and adaptable that you can pretty much choose to put in what you like so long as you have a base of tomatoes, plenty of vegetables and spices and replace the meat with beans and lentils.  Use your own creative flare and taste!  Here’s a recipe our Healthy Heart Team have tried and tested to get your taste buds tingling…

You will need:

1 tablespoon rapeseed oil

1 red pepper, sliced

1 yellow pepper, sliced

1 large white onion, diced

3 cloves garlic, crushed

1 large sweet potato, chopped into 2cm cubes

1 courgette, sliced

½ pack frozen chopped spinach, thawed

3 cans chopped tomatoes

1 can red kidney beans, or try a mixed variety (make sure you rinse & drain)

200g red lentils

200mls vegetable stock, go for reduced salt

1 tablespoon dried oregano

Squeeze of tomato sauce

Ground black pepper (to taste)

100g walnuts, crush using a sheet of parchment paper and a rolling pin

Fresh coriander or parsley for dressing

1 lime, zested

1 cinnamon stick (remove at the end of cooking)

1 bay leaf (remove at the end of cooking)

Vegan sour cream or crème fraîche for a cool topping- go for non-hydrogenated if possible

Spice to your own liking, either use 4 tablespoons chilli powder or make your own, we like:

1 tablespoon ground chipotle chilli flakes

1 tablespoon cumin

2 teaspoons smoked paprika

1 pinch ground all spice

 

The slow and easy method:

  1. Prepare all the vegetables
  2. Heat the oil in a large frying pan over a medium heat and cook the peppers, onions, and garlic until softened. Remove from the heat, stir in your chilli mix and add to the base of your slow cooker.
  3. Add the remaining vegetables, lentils and beans
  4. Pour over the vegetable stock and chopped tomatoes
  5. Set the slow cooker on a low setting and cook until the vegetables and lentils are tender, 4 to 6 hours, depending on preferred level of ‘crunch’.  Use a plug in timer so that dinner is ready when you are.
  6. Around 20 minutes before you’re ready to serve, remove the bay leaf and cinnamon stick, give it a good stir and test for flavour and texture.  If it’s not got enough kick, add some spices or fresh chilli, if it needs sweetening up, add a squeeze of tomato sauce.  If it needs thickening, take out a ladle of juices, combine with equal amount of plain flour and stir back in.
  7. Add a dollop of vegan sour cream, crushed walnuts, lime zest and coriander for dressing
  8. Serve with wholegrain rice or wholemeal pitta and a helping of green salad.