Bursting with healthy lentils, beans, spices and veggies, this is a protein-rich food bowl that's designed to refuel your body and soul.
- 1 tbsp coconut oil
- 1 large onion, finely diced
- 1 carrot, finely diced
- 1 celery stick, finely diced
- large thumb-sized piece of fresh ginger, peeled and finely chopped
- 3 garlic cloves, very finely chopped
- 1 red chilli, finely chopped
- 1 tbsp coriander seeds, toasted and ground
- 1 tbsp cumin seeds, toasted and ground
- 1 tbsp chilli powder
- 1 tsp smoked paprika
- 250 g quinoa
- 250 g puy lentils
- 2 400 g tins plum tomatoes
- 1 litre vegetable stock
- 1 400 g tin kidney beans, drained and rinsed
- sea salt and freshly ground black pepper
Smoky corn salsa
- 2 corn on the cob
- 1 tsp coconut oil
- 2 tbsp coriander stalks, finely chopped
- 1 tsp smoky Tabasco sauce
- 2 ripe avocados, thinly sliced
- large handful of coriander leaves
- 2 limes, cut into wedges
- natural yoghurt (optional)
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
1. Melt the coconut oil in a large casserole over a medium-high heat. Add the onion, carrot, celery and ginger for 4–5 minutes until just tender. Stir in the garlic, red chilli, coriander and cumin seeds, chilli powder and paprika and fry for a further 2–3 minutes.
2. Add the quinoa, lentils, plum tomatoes and vegetable stock and bring to the boil. Reduce the heat, season with salt and pepper and simmer gently for 45 minutes, or until the grains are tender and cooked through. Keep adding liquid if required until the grains are tender.
3. Add the kidney beans and cook for a further 5 minutes. Taste and adjust the seasoning and cover with a lid until ready to serve.
4. While the chilli is cooking, prepare the corn salsa. Boil the corn in a pan of water for 8–10 minutes until tender. Slice the cooked corn kernels off the cobs. Heat a large frying pan over a high heat. Add the coconut oil and fry the corn kernels, without stirring, until slightly charred. Stir through the chopped coriander stalks and Tabasco and season generously with salt and pepper.
5. Serve the chilli in deep bowls, topped with avocado slices, yoghurt, coriander and lime wedges.