top of page

Menopause Friendly Chilli Recipe

menopause friendly chilli

We love this Menopause Friendly Chilli Recipe made without hot spice & with lots of fibre to keep the hot flushes at bay and help our bowels stay healthy.


Makes 4 main dishes or 8 side dishes.



4 medium onions, chopped.

1 Teaspoon of brown sugar

1 heaped tablespoon tomato puree

4 cans (approx. 400g each ) plum tomatoes (whole, the chopped ones are too watery)

Oil for frying

3 cans/cartons (drained) approx. 400g each of different beans. I like Cannellini, Black beans, Kidney beans  

2 teaspoons Smoked paprika

Optional mushrooms, peppers. I've used peppers in the photo.


Such a simple recipe that freezes well.  Freeze a couple of heaped tablespoons in bags and use as a healthy wrap filling for a quick lunch.




Fry the onions until they are soft and golden as this builds the taste. Add the sugar as they fry so you get a deep golden colour.  Cooking slow and low brings the best flavour.


Add the tomato puree. Stir for 2 to 3 minutes until the oil used to cook the onions goes orange.


Add the smoked paprika for a bbq taste without hot chilli heat. Cook for 1 minute in the pan mixture making sure it is well mixed.


If using mushrooms and peppers add them here and fry in the mixture on a low heat until well cooked.


Add the plum tomatoes.  Use a spoon to chop them up as they cook so they break down.


Add the drained tins of beans.


Simmer for about 15 minutes until the mix thickens to the consistency you like.


Eat with brown rice, wraps, on a sweet potato, with salad, on quinoa, buckwheat, or with bulgar wheat.

Such a versatile and quick dinner. Perfect at a bbq too, just keep it simmering away on the grill.

5 views0 comments


bottom of page