DASH diets are recipes that take an approach to lower your blood pressure. This rich delicious mushroom vegetarian chilli is packed with potassium, magnesium and calcium, all the food elements needed to control your blood pressure. Low in saturated fats and in salt, 2 key elements that are not good for lowering your BP.
This recipe is an adaptation from the book “BOSH” by Henry Firth and Ian Theasby.
BOSH can be purchased here at
Recipe serves 5 (* refers to ingredients that can help control your BP)
500g mushrooms*
5 Garlic cloves*
2 fresh red chillies*
1 celery stalk*
1 red pepper*
2 tbsp tomato puree*
250ml red wine*
1 x 400g tin of chopped tomatoes*
1 x 400g tin of black beans*
1 x 400g tin of kidney beans*
10g dark chocolate*
Olive oil*
1 tsp black pepper
2 medium size red onions
50g fresh coriander (cilantro)
1 tbsp soy sauce
2 tsp balsamic vinegar
2 tsp maple syrup
Spices
2 bay leaves (fresh or dry)
1 tsp ground coriander
1 tsp smoked paprika
1 tsp chilli powder
Ā½ tsp ground cinnamon
Ā½ tsp dried oregano
Recipe
1. Mince up the mushrooms in the food processor.
2. Add a dash of olive oil to a hot frying pan. Add the minced mushrooms to the hot oil and cook for about 5 to 7 minutes stirring constantly. Add the black pepper to the minced mushrooms it is cooking. Set the cooked minced onions aside once cooked.
3. Chop up the 2 red onions, and use the food processor to mince to further mince the onions. This can also be done by hand.
4. Peel the garlic and set aside. Chop up the chillies, coriander, celery and red pepper.
5. Add another dash of olive oil to a hot frying pan. Once the oil is hot crush the garlic into the hot oil, add the minced onions, chillies, coriander, celery and red pepper cooking for another 5 to 7 minutes stirring constantly.
6. Add all the remaining spices and tomato sauce and stir until properly mixed.
7. Then add the red wine and leave on low heat until completely reduced.
8. Once reduced add the tin of chopped tomatoes and allow to continue to cook at low heat for 5 minutes.
9. Add both tins of kidney beans and black beans, followed by the maple syrup and dark chocolate.
10. Allow to simmer for another 5 to 10 minutes stirring constantly. Once thick enough garnish with fresh coriander and serve with sweet potato, jacket potato or nachos.