Smoky bean chilli

November 2nd, 2018 - By fooddoctor
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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
dairy-free yogurt or crème fraîche
Pitta chips

  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.

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