Smoky bean chilli

November 2nd, 2017 - By fooddoctor
Thumbnail for Smoky bean chilli

The perfect dish for a cosy night in with friends and family. We've swapped mince for lots of beans as they're a great source of fibre and protein, and low in saturated fat.

Serves 4-6

Ingredients

Drizzle of extra virgin olive oil
1 large white onion
3 garlic cloves
3 peppers (red, yellow and/or orange)
2 tins of plum tomatoes
1 tin black beans
1 tin butter beans
1 tin kidney beans (or whatever beans you have)
1 small red chilli
1 tsp chipotle paste (or tsp chilli powder)
2 tsp smoked paprika
2 tsp cumin
1 tsp tomato puree
Pinch of salt and pepper
Bunch of coriander

To serve
Brown rice
Avocado or guacamole
Yogurt or crème fraîche
Pitta chips (recipe coming soon)

  1. Heat the oil in a large casserole dish or pan.

  2. Add the chopped onion to the pan and cook until soft. Then add the chopped garlic, red chilli and peppers and cook for further 8 minutes.

  3. Add the chipotle paste, paprika and cumin to the pan and heat for 1 minute.

  4. Drain and rinse the beans and add to the pan with the tin tomatoes, tomato paste and coriander stalks. Bring to the boil and simmer for 25-30 minutes until the liquid has reduced and thickened.

  5. Taste and season with salt and pepper.

  6. Serve with brown rice, avocado, yogurt/crème fraîche and pitta chips (recipe coming soon).

Share