One-Pot Squash & Quinoa Chilli (vegan, gluten-free)

This one-pot chilli is comforting, easy to make, and packed with fibre and plant-based proteins.

Growing up vegetarian, a bean chilli was always a weekly meal - and still is! Often when I make a chilli, I get carried away making lots of sides bits to go with it, like rice, tortillas, guac, cashew cheese, and salad. It’s one of my favourite meals, but ends up taking me hours to cook and clean up. So, I thought i’d create a quick and easy alternative.

This chilli really hit the spot. It’s hearty, delicious, and contains three different plant proteins; black beans, split red lentils, and quinoa. Combined, they add up to around 15g of protein per serve. Not only are they high in protein, but packed with fibre too - which I’m sure you know, contributes to good gut health. In the UK it is advised that adults consume at least 30g of dietary fibre a day, but the average adult is only consuming around 18g. This chilli (not including the cashew cream) contains around 14g of fibre. So, nearly half of our recommended daily intake!

For the veggies, I used squash, red pepper, courgette, and kale - but you can use anything you have in the fridge. Carrots, sweet potato, mushrooms, or spinach would also work.

I served with a coriander and lime cashew cream, which was delicious!

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One-Pot Squash & Quinoa Chilli

Yield: 4

Author: Emily Maun

Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

This one-pot chilli is comforting, easy to make, and packed with fibre and plant-based proteins.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 small white onion (finely chopped)
• 2-3 cloves of garlic (minced)
• 1 green chili pepper (deseeded and finely chopped)
• 1/2 cup courgette (cut into small pieces)
• 2 1/2 cups butternut squash (cut into small cubes)
• 2 packed cups of kale (chopped)
• 1 tin of black beans (drained)
• 1 tin of chopped tomatoes
• 1/4 cup tomato puree
• 1/4 cup quinoa
• 2 tsp sweet smoked paprika
• 2 tsp ground cumin
• 2 tsp mild chili powder
• 1 tsp ground coriander
• 1/2 tsp oregano
• 1/4 tsp chipotle chilli flakes (optional or sub regular chilli flakes)
• 750 ml stock (I use low salt bouillon)
• 300 ml boiling water (or more of less, depending on desired consistency)
• 2 tbsp lime juice
• Handful of fresh coriander (chopped)
• Salt & pepper to taste

Instructions

1. Begin by sautéing the onion with the olive oil on a medium heat for 5-6 minutes, until translucent and beginning to brown slightly.
2. Add the garlic and green chili and sauté for 1-2 minutes.
3. Add the courgette, red pepper, and squash to the pan, mix, and cook down for 4-5 minutes.
4. Add the smoked paprika, cumin, chili powder, ground coriander, oregano, and chipotle flakes, and stir to fully combine. Mix in the tomato puree, chopped tomatoes, stock, and water, put on the lid, bring to a boil, and simmer for 20-22 minutes (making sure the squash is fully cooked).
5. Add the kale and continue to cook for 2-3 more minutes.
6. Turn off the heat and add lime juice, fresh coriander, and salt and pepper to taste.
7. Serve with toppings of choice.

Nutrition Facts

Calories

325

Fat

11 g

Carbs

37 g

Fiber

14 g

Protein

15 g

*Per serve

one-pot, vegan chilli, high fibre, comforting, quick, easy

lunch, dinner

Mexican