Lima Bean, Shiitake & Broccoli Chili

Nutrition Info

Macronutrients

Calories

330

Time

35 – 40 Minutes

Information

I’ve been making chili like this for years now and it never fails to satisfy. It’s the perfect meal to make in large batches in a big pot but this single serving version works just as well from the wok.

Guidelines

It’s best to use your own diced tomatoes, even better if you remove the skin first, but canned diced tomatoes also work just fine. Bear in mind that tin cans can leach chemicals into the product!

To prepare your own tomatoes, slice off the stalk ends. Bring a pot of water to the boil, then carefully drop the tomatoes into the boiling water. After 10 – 30 seconds or so (experience will improve this judgement a lot!) the skins will begin to wrinkle and split. Remove the tomatoes from the water with a sieve spoon or something similar and place in cool water. Once cooled, use your fingers to ‘slide’ off the skins of the tomatoes. If they’ve been in the water the right amount of time the skins should peel off easily. Now chop and dice your tomatoes. Make sure to save the juice!

Ingredients

(Makes 1 portion. Check the Meal Plans to see how may portions you should make!)

 

  • 250ml (1 cup) Vegetable Broth
  • 3 medium cloves, Garlic, finely diced
  • 50g (1/3 cup) Onion, diced
  • 1 tsp Cumin, ground
  • 150g (2 cups) Lima Beans, cooked
  • 100g (2 x 2/3 cups) Shiitake Mushrooms, chopped (substitute Common White Mushroom)
  • 1 1/2 medium Tomatoes, diced (or 200g (1 cup) canned tomatoes)
  • 100g (1/2 cup + 2 tbsp) Broccoli, chopped
  • 1 tsp Oregano, dried
  • 1/4 tsp Chili Powder
  • Sea Salt & Crushed Black Pepper to season
Preparation Method

In a large wok or pan, place the Onion, Garlic, Cumin and 100ml (1/3 cup) of Vegetable Broth. On a medium heat, stirring often, cook until the Onions and Garlic are soft and the Cumin is fully dissolved.

Add the Lima Beans, Shiitake Mushrooms and 100ml of Vegetable Broth. Cover and simmer on a low heat for 5 minutes.

Add the Tomatoes, Broccoli, Oregano, Chili Powder and the remaining 50ml (1/4 cup) Vegetable Broth, stir thoroughly, and simmer on a low heat for 10 minutes or until the sauce has reached the desired consistency.

Season with Sea Salt and crushed Black Pepper to taste, and serve!

 

Imperial weights and measures are approximations only. For best results use a small digital scale that can measure grams.

The nutrition labels, macronutrient images and calorie information are approximate guides only, the precise nutritional content of the meals is subject to change as the recipes are adjusted and improved.

Where recipes have been adjusted or inspired by third parties, credit is duly given. All ingredient information, photography and text is original and owned by Plant-Based Plan.

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