Pumpkin & Beetroot Chilli
Chef and nutritious food expert Tim of Nourished & Refuelled has kindly designed the perfect autumnal recipe.
This warming dish is everything you could want on a chilly October day; nutritious, filling, tasty and a great way to use up all the squash available this time of year.
It’s packed full of vitamins, minerals, fibre and antioxidants to help the body remove any unwanted toxins and are great for overall gut health and our microbiomes.
This recipe serves 4-6 people and can be stored in the fridge for up to 3 days or in the freezer for around 6 months.
Serve alone or with some brown rice or rainbow slaw, this versatile recipe is the perfect addition to your repertoire!
The Recipe
Ingredients.
6 tbsp of olive oil
2 tsp of ground black pepper
1 tsp of sea salt
300g beetroot, peeled and diced
500g squash, peeled and diced
340g red onion, peeled and diced
50g celery, finely diced
2 garlic cloves, finely chopped
150g carrot, medium diced
2 tsp of smoked paprika
1 tsp of allspice
1 tsp of hot smoked paprika
2 bay leaves
1 tbsp of cocoa powder
1 tsp of miso paste
70g tomato paste
400g tin of tinned tomatoes
Handful of fresh coriander
100g frozen sweetcorn
2 tbsp of balsamic vinegar
3 red peppers, sliced
3 handfuls kale, chopped
100g puy lentils
400g tin of black beans
4/5 cups of water
Method.
Start preheating your oven to 180 degrees
Peel and dice a squash, removing the seeds. Lay them on a tray and drizzle with olive oil and sprinkle with salt and pepper.
Next, peel and dice the beetroot. Lay them on a separate tray and drizzle with olive oil and sprinkle with salt and pepper. Roast both the squash and the beetroot in the oven for 20 minutes or until soft and lightly roasted.
Deseed and chop red peppers into small slices. Lay them on a tray and drizzle with olive oil and sprinkle with salt and pepper. Roast in an oven for 10/15 minutes or until soft and lightly roasted.
In a large heavy pot over medium high heat, add the olive oil, onion, celery and carrots. Sauté until the onions have softened, then add the garlic and continue to cook for just one minute.
Add the spices and the bay leaves. Cook for about two minutes to get them fragrant then add the cocoa powder.
Add the tomato paste, miso paste and chopped tomatoes along with 4 cups of water. Bring the sauce to a boil.
Once boiling, add the lentils and reduce the heat to medium/low and simmer for about 30 minutes until the lentils are tender
Finally, add the black beans, sweetcorn, red peppers, squash, beetroot,3 handfuls of kale and continue to cook for about 20 more minutes. Add the extra cup of water, if needed and a handful of fresh coriander.
Serve in bowls with a sprinkle of pumpkin seeds.
