VEGETARIAN BURRITO BOWL
As it is exam time, I am charged with cooking the kids favourite meals. Mexican flavours are always top of the list. So I made a big pot of Bean Chilli and used it to make a Vegetarian Burrito Bowl, which went down very well indeed.
The Bean Chilli was served with Brown Rice, Tomato Salsa, Guacamole, Stir Fried Peppers, Jalapenos and some Grated Cheese (obviously leave this out and the dish would be Dairy Free and Vegan).
Beans (legumes) are a fantastic mix of fibre and protein and as such have important health benefits for the digestive tract and blood sugar regulation. Beans are high in a range of Minerals, including Molybdenum, Copper, Magnesium, Potassium and Iron and also high in Vitamins such as B1 and Folate. Together with the Onions (flavonoid phytonutrients such as Quercetin and a good source of Chromium), Garlic (phytonutrients that have antioxidant properties), Extra Virgin Olive Oil (good fat Oleic Acid and Vitamin E) Chilli’s (antioxidants such as beta carotene and the anti inflammatory phytonutrient capsaicin), Tomatoes (very high in Lycopene and Vitamin C) and Oregano (very high in Vitamin K) this Bean Chilli is full of nutrients and delicious.
Recipe for the Bean Chilli as follows:
(This made a very big pot as if cooking something like this I always like to make extra for the freezer so I have an easy meal already prepared)
- 4 Onions – cut in quarters
- 8 Cloves of Garlic
- 2 tablespoons Extra Virgin Olive Oil
- 3 Habenero Chilli’s – finely sliced
- 2 Red Chilli’s – finely sliced
- 2 cans Black Beans – rinsed and drained
- 2 cans Pinto Beans – rinsed and drained
- 1 can Kidney Beans – rinsed and drained
- 1 tablespoon Ground Cumin
- 1 tablespoon Mexican Oregano (use normal dried Oregano if you don’t have the Mexican one)
- 1 teaspoon Ground Coriander
- 1 teaspoon Chilli Flakes
- 2 tablespoons of Chipotle Chilli Flakes (this gives it a smokey flavour)
- 2 cans Chopped Tomatoes
- 1 can of Water
- 1 teaspoon Salt
Put the Onions and Garlic Cloves in a food processor and pulse until they are chopped but not minced. (You can always just dice the Onions by hand and chop the Garlic finely).
Place the Onion and Garlic mixture into a large pan with the EEVO and saute until the onions are softened.
Add the Habenero and Red Chilli slices and stir around, leave to cook for a minute or so.
Add the Cumin, Oregano, Coriander and mix through.
Add the Chopped Tomatoes and mix through and bring to a simmer.
At this stage taste the mixture to see how spicy it is. I always find it very difficult to gauge as one red chilli can be really hot and the next one so mild. If the mixture needs more heat, start adding the Chipotle Chilli Flakes and keep tasting, adding more until you are happy with the flavour. Do the same with the Chilli Flakes. You can always add more but cannot take it out if you make it too spicy!!!
Now add some salt, again adding slowly until you are happy with the flavour.
Once you are happy with the spice and salt, add the tin of Water and bring back to a simmer.
Add the Beans and bring back to a simmer.
It is basically cooked at this stage you just need to get the beans hot throughout. The amount of sauce should be just right, but you can add more water if you want it looser or let it cook for a little longer if you want it thicker.
For the carnivores in the family, I also BBQ’d some Chicken Breasts which had been marinated in Fennel Seeds, Chilli Flakes, Lemon Zest and some Olive Oil. I sliced these up and they were added to the Burrito Bowl. We like a bit of crunch with out Burrito Bowl, so we have on the table some squashed up Corn Chips which can be added to the top.