• Elly McLean

Chili Bowl

Updated: Mar 3

It's essentially a burrito, but without the wrap or cheesiness. For some that could create disappointment, but from my perspective it brings opportunity. The opportunity to try Mexican a different way, to appreciate the flavours without the overwhelm of cheese and to support hormone balance by not overwhelming your body with excess carbohydrate.


If you're intolerant to FODMAP's (specifically fructans and galactooligosaccharides - GOS) or are susceptible to discomfort from common triggers such as red onion and kidney beans then please feel free to omit the onion and follow the tips below regarding the beans.


Please also know that intolerance to these foods (especially if these are part of a longer list) is something that needs to be addressed. You're most welcome to book in for a Complimentary 15-Minute Consultation if you'd like to understand how Nutrition Consultations may help you.


Ingredients (Serves 2)


2 garlic cloves, crushed

1/3 red onion, diced

1 large red chilli, finely chopped

1 can red kidney beans

1 can whole tomatoes

1 tbsp tomato paste

1 tbsp extra virgin coconut oil

1 tsp cumin

1 tsp turmeric

½ tsp ground coriander

¼ tsp cayenne pepper

1 tbsp water

Sea salt to taste


Avocado smash

4 springs onions, finely chopped

1 handful coriander, finely chopped

1 avocado, diced

½ lemon, juiced


Salad

½ iceberg lettuce, finely sliced

1 tomato, diced

1 lebanese cucumber, diced

1 tbsp extra virgin cold pressed olive oil

4 tbsp hemp seeds

Sea salt


Pickled onion

½ red onion, finely sliced

1 lemon, juiced


Method

Prepare pickled onions first by finely slicing ½ red onion, place in a shallow dish and top with the juice of a lemon. Let sit.

Next, make the chili.

Heat oil in a large fry pan on medium heat. Add red chilli, red onion, garlic and cook for 2 minutes or until softened.

Add kidney beans, tomatoes, tomato paste, spices and water to the pan and simmer for 10 minutes. Season well.

Meanwhile, prepare the avocado smash by placing ingredients in a bowl. Roughly crush the avocado and combine ingredients with the back of a fork. Cover and let sit while you prepare the salad.

Combine salad ingredients in a mixing bowl.

To serve, divide the salad, chilli and avocado smash across two bowls.

Top with pickled onion and drizzle with a dash of extra virgin cold pressed olive oil.

Add salt to taste and top with hemp seeds.



Also..

Training specific: if consuming after high intensitytraining exercise add a serve of whole food carbohydrates such as 1/2 - 1 cup quinoa or basmati rice.

Tip: to support better digestion, begin by preparing the kidney beans ahead of time. Rinse the beans and empty into a large bowl of water. Leave to soak for up to 8 hours. When ready to use, rinse and drain the beans.

Tip: if you have the time, let the chilli simmer for as long as 30 – 60 minutes on low heat. This will contribute to the flavour and make the beans even easier to digest.

Tip: if having left-overs for lunch the next day only dress half of the salad and store the other half undressed so it doesn’t become soggy.

Tip: if mid-week is busy for you, prepare the chili ahead of time and store in the freezer in portions.



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