I know I’ve already posted a recipe for chilli (see 3 Vegan Meals with Chilli, Quinoa, Tacos & Steamed Veg (but no Quorn!) but this is a little different: it includes buckwheat rather than rice, which is cooked in the chilli rather than served separately, so most of the sauce is absorbed. I also used aduki beans instead of kidney beans.
BBuckwheat is one of my favourite alternatives to rice. It’s gluten-free, easy and quick to cook, you can toast it or leave it au naturel and add to trail mix or granola. It is rich in B vitamins, iron, protein, antioxidants and minerals and is reputed to help lower cholesterol and blood pressure whilst also controlling blood sugar levels.
Aduki beans are a good source of potassium, magnesium, iron, B6, protein and dietary fibre. They also contain many other essential nutrients like folate, calcium, manganese, copper and zinc.
Overall, this is a healthy, tasty and satisfying meal.
(Organic where possible, vegan and gluten-free, measurements very approximate.)
1 tsp Coconut Oil, melted but not smoking
2 Spring Onions, including greens, washed and chopped
1 Tsp Chilli Flakes (or according to taste, or fresh chilli, I’m a bit of a chilli wimp)
3/4 of a Courgette/ Zucchini, washed and chopped
2 medium Carrots, scrubbed and chopped
2 large Chestnut Mushrooms, washed and chopped
1 Cup Sweetcorn
Approx. 300mls Vegetable Stock + a good squirt of tomato purée
1/2 to 1 Tsp Raw Cacao Powder, mixed to a paste with a little water (not essential but it enhances the flavour)
1/2 Tin Aduki/Adzuki Beans, rinsed
1/2 Cup Buckwheat, rinsed
Black Pepper & Pink Himalayan Salt, to taste
Heat the oil, add the onions and stirfry for a minute or two. Add all the other vegetables, stirfry, add chilli flakes and black pepper, cover and sweat for a couple of minutes.
Add stock and tomato purée, beans. Cacao powder and buckwheat.
Cover and simmer on a low heat until the vegetables and buckwheat are cooked and most of the liquid absorbed but not mushy.
Taste and adjust seasoning.
Serve with a green salad and live plain yogurt of your choice.
Copyright: Chris McGowan
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