- Dash of maple syrup (Tip: use maple syrup as a low-fat, more wholesome alternative to oil when cooking & caramelising; provides a great flavour too!)
- 2 cups diced sweet onion (about 1 medium/large)
- 2 tbsp minced garlic (about 4 large cloves)
- 1-2 cups finely chopped celery
- 1 large red capsicum, seeded & diced
- 1 can diced tomatoes, with juices
- 1 cup low-sodium vegetable stock/broth
- 6 tbsp tomato paste
- 2 cans of beans (any kind you like), drained & rinsed (tip: make sure you always drain & rinse canned beans/vegetables to prevent gas & bloating caused by preserving agents)
- 1-2 tbsp chilli powder (or to taste)
- 2 tsp ground cumin
- 1 tsp dried oregano
- Salt, to taste (bare in mind you may not need any as vegetable stock can be quite salty)
Toppings / Accompaniments:
- Tortillas and/or tacos (tip: microwave, bake or toast your tortillas for a few seconds before serving for a great tasting warm burrito!)
- Vegan cheeses
- Lettuce, washed
- Avocado, sliced or mashed
- Fresh coriander
- Grated carrot
- In a large pot, sauté the onion & garlic in a dash of maple syrup (adding water when needed to prevent burning) over medium heat until soft & translucent, about 5 minutes.
- Add the celery & capsicum & sauté for another 5-7 minutes or so, until softened.
- Now add the can of diced tomatoes, stock, & tomato paste. Stir to combine. Increase heat to medium-high.
- Add the drained & rinsed beans, along with the chilli powder, cumin, oregano & (optional) salt. Simmer the mixture, uncovered, until thickened, about 10-15 minutes.
- Serve fresh & enjoy with your choice of accompaniments & toppings
- This recipe can be easily adjusted for serving more & adapted to add more and/or different vegetables of choice
- Great for adding things like leftover spinach, carrots & whatever is looking a little tired in the fridge!
- Refrigerate & this can last up to a week or even frozen to have as a standby meal
- Fun & hands-on recipe for kids to enjoy healthy food
- Low in fat & with zero cholesterol this is a perfectly healthy, wholesome & sustaining dish
- If you're not a big fan of beans you can substitute the canned beans for canned lentils & still get a great tasting & delicious meal!
Recipe by #HarrisFarmFoodie Simone Cobley.