Sprouted Mung Bean Chili

“It’s not beans. It doesn’t have meat or TVP. A lot of chilis don’t go down this road. I felt full, but not stodgy. I ate the whole bowl, I thought it was really yummy”
Factual. Concise. Not overly emotional. For those of you who know my husband, you’ll get that this review is really rather a big deal…

Consider making twice the topping for eating on toast, with poached eggs, in a salad, in a wrap or sandwich etc.

Faff Factor: 3/5 * Flavour 3.5/5 * Fridge to Face: 45 mins

Inspired by ‘Sprouted Lentil Chili’ in Naturally Nourished, by Sarah Britton of My New Roots.

(Serves 4+)

1 tbsp coconut oil
1 large onion
2 -3 sticks of celery
1 bunch green onions
5 garlic cloves
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp ground cinnamon
1 tbsp Mexican chili powder
1 jalapeño
1 lb sweet potatoes
2 tbsp tomato paste
1 large can of diced tomatoes (796ml can)
2 1/2 cups vegetable broth
2 cups mung bean sprouts (homemade or store bought ready to go sprout mix)

Topping (*not optional)
1 med avocado
juice of 1/2 lime
1 tbsp olive oil
3 tbsp chopped cilantro
Pinch of salt
1 cup mung bean sprouts
2-4 tbsp water

– Serve with a big handful of tortilla chips. Que Pasa are good for dipping because they don’t break as often…
– Top with a handful of chopped green onions and / or chopped cilantro
– Top with grated cheese or sour cream

– Fill and boil the kettle (to make stock)
– Put a large pot over medium heat and melt the coconut oil.
– While it’s heating / melting, peel and dice your onion. Wash & dice the celery stalks. Add to heated pot and stir.
– Finely chop the green onions, chopping the whole onion. (Put a handful of chopped green ends aside for sprinkling over later) Mince garlic and measure out spices into a small bowl. Add green onions and spice mix to the pot and stir. Cook for a couple of minutes, until fragrant.
– De-seed and dice the jalapeño. Peel and cube the sweet potatoes (1/2′ cubes approx). Add to the pot with the tomato paste and stir. Add a splash of water to stop anything sticking if contents of pot becomes dry.
– Allow to cook for a further 5 minutes while you open your can of tomatoes and make your vegetable broth. Add both to the pot and stir. Bring to a boil and reduce to a simmer. Cook until the sweet potatoes are tender 20-25 minutes.
– While the chili simmers, make your topper. In a deep sided bowl, mash the avocado, then stir through the lime juice, olive oil, finely chopped cilantro & salt to taste. In terms of consistency, you’re going for somewhere between mayo and plain yogurt… add drops of water and stir through until desired consistency reached.
– Stir through mung bean sprouts. Add further lime or salt to taste.
– Before serving, stir the 2 remaining cups of sprouted mung beans through the chili.
– Serve topped with a big glorious blob of the avocado sprout magic and a drizzle of olive oil. Perhaps a sprinkle of Maldon salt.

– Sub out sweet potatoes for carrots
– Sub out green onions for a leek
– Add a pinch of chipotle powder or a tsp of blitzed chipotles in adobo sauce when adding the spices for an additional kick

Faff Notes:
There’s a bit of chopping, but you can prep most things as the stage before cooks. One pan, one bowl, one chopping board. Not too shabby. Oh…and there’s obviously remembering to make sprouts 4 days earlier… there is that… (do I hear ‘shop bought’ anyone?)

Flavour Notes:
This is a good all rounder. Solid family meal. The magic is in the topper, seriously, it takes it to a whole new place. A place where you want to high-5 yourself, and not mind if anyone else sees you…
As my man friend so eloquently stated, ‘it fills you up but you don’t feel stodgy’. It really is a lovely lighter alternative to more traditional heavier chilis.
For the wee one I keep the jalapeño content to a minimum, remove a bowl for her before serving, then add a 1/2 tsp of chipotle chili powder to the remaining adult pot. She also loves hers smothered in melted cheese.


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