A Simple Guide into eating Healthy, Budgeting & Surviving in a busy, corporate, Mega-City

HEARTY BEANS CHILI RECIPE - EASY RED KIDNEY BEANS RECIPE (Vegan)

Sunday, 9 July 2017


For those asking, "How do I eat healthier within a budget if I'm living in a mega-city like Dubai?" or any other city in fact. 


I’ve created a “Chili” mockup recipe that’s easy to make with ingredients that are not hard to come by and are usually readily available in your pantry (usually cheap when you get them from Carrefour or any other grocery store). It’s become one of our staple dinners since transitioning to a more plant-based diet and it’s really become one of my comfort foods especially during Thursday nights! 

But this laid-back and hearty dinner will also satisfy your dinner or lunch needs on work nights/afternoons while spending less than your usually meat-based dinners/lunch.





Red kidney beans are creamy and yet tangy and they keep you fuller on the long run rather than ordering chicken out or frying it at home. The health benefits are also undeniably better than a slab of meat of your choice. It's a great source of protein and it's loaded with other good stuff for your health. Manganese, Iron, Folate, Vitamin B1, Phosphorus and many others contribute to beans being one of the best sources of proteins you can find. And they're relatively cheaper too!

Interested to learn more about beans? You can click on the links below if you want to read more before you start grocery shopping around this super staple. 




HELPFUL LINKS: 

Kidney Beans 101: Nutrition Facts and Health Benefits by DR. ATLI ARNARSON

Health Benefits of Eating Red Kidney Beans from healwithfood.org


Honestly, this could go on and on and you'll probably get endless articles but this is just to let you guys know what you're getting into before you fully dive in. If you used to eat beans regularly, then great! For me personally, beans haven't been a big part of my diet and now that I'm learning more and more about them, I'm happy to share them with you guys. So, let's get started! 




This recipe is good for 4 Medium Servings/Lunchboxes
SUNDAY, MONDAY, TUESDAY, WEDNESDAY


INGREDIENTS:

1 CAN RED KIDNEY BEANS
1 CUP FROZEN PEAS
½ CUP FROZEN CORN
2 CUPS FROZEN SPINACH
2 CUPS TOMATO PUREE
3 TSP CURRY POWDER
3 TBSP MINCED GARLIC
½ CUP MINCED RED ONIONS
1 TSP OLIVE OIL
1 TSP SALT
2 TSP PEPPER
CHILI FLAKES (OPTIONAL)
Fresh Parsley/Coriander (for Garnish)



This recipe is quite heavy in itself so it’s sure to keep you full until your next meal. However, if you’re transitioning from a traditional food pyramid diet to a plant-based diet, if you feel hungry, don’t deprive yourself! Snack on some raw or roasted almonds and dried fruit. Just choose the right kind of snacks. This recipe also does not need added salt or the use of bouillon cubes so the sodium/salt/sugar is minimized. 
Here’s to trying to eat healthy!



BEANS:
Canned Beans are convenient if you don’t have time to fully cook your dried ones but do watch out for added salt on the canned ones. Drain your canned red kidney beans and rinse it a couple of times to get rid of the mushy liquid.


SPINACH:

You’re free to use fresh baby spinach but frozen spinach is just more convenient and cheaper for me. Take 2 cups of frozen spinach from your bag and let it defrost an hour before you start cooking. Return the bag into the freezer so you don’t waste anything.



PAN:
Sauté onions in a large pan or a pot and after 2 minutes, add the garlic and let the flavors blend together. After cooking the garlic for 2 minutes, add your red kidney beans. Cook the beans with the garlic and onion for 4 minutes and then you can add the defrosted spinach.
Cook all the ingredients for about 5 minutes until all the spinach is scattered in the pot. And then you can add peas and then the tomato purée. Add your salt, your pepper, and your curry powder or if you decide you want your chili a little bit spicy, add your chili flakes and/or your cayenne pepper. Let your “chili” cook all those goodness for about 20 minutes on medium heat, covered.


After 20 minutes, add the corn and cover again for another 15-20 minutes until all the ingredients are incorporated and mushy and creamy all together. Taste and season to your liking.





Serve this protein-packed and hearty chili with some fresh parsley or coriander for a satisfying dinner or you can pack them for the week and throw them in the freezer for up to 4 days. I made this on Saturday, which is usually the weekend in Dubai and I had this for lunch from SUNDAY (the start of the work week in Dubai), MONDAY, TUESDAY, and WEDNESDAY.

I hope you liked this recipe and If you haven't tried it, I hope you ill try. If you happen to try any of the recipes on this blog, please feel free to share how it turned out!

Thanks for reading! 







1 comment on "HEARTY BEANS CHILI RECIPE - EASY RED KIDNEY BEANS RECIPE (Vegan)"
  1. I am always against of this instant noodles thing,its so unhealthy for ourselves and for our stomach too.This vegan noodles is the best substitute of this instant noodles.

    ReplyDelete