Bean chilli
One of the most popular dishes has to be a plateful of good old chilli. Why not give this mouth watering, vegetarian version a go? Abundant in satisfying fibre from the beans and brown rice, this dish is likely to keep your blood sugar levels even for a good length of time.
Ingredients:
Serves 2
- 200g tin of chopped tomatoes
- 200g tin of kidney beans*
- 200g tin of aduki beans*
- ½ large carrot, peeled and diced
- X1 tbsp coconut oil
- X1 tbsp tomato puree
- X1 tsp ground cumin
- X1 bay leaf
- ½ red pepper, chopped
- X1 tsp dried oregano
- ¼ tsp cayenne pepper
- ½ red chilli, de seeded and finely chopped or 1 tsp dried chilli flakes
- ½ large stick of celery, washed and chopped small
- ½ medium onion, diced
- X1 clove garlic, finely chopped
- Small handful of chopped coriander
- Brown rice
*You can use dried beans, but this will take much longer as they will need soaking overnight, see packets for instructions.
Method:
- Heat the coconut oil in a large pan over a medium heat.
- Add the chopped onions garlic, pepper , celery and carrot, and cook until the onions are golden (approx 10 minutes).
- Once softened add in the spices (oregano, cumin, bay leaf, cayenne and the chilli), then the tomato puree.
- Cook for a further 2-3 minutes, stirring.
- Then add all the beans, including the liquid and then the tinned tomatoes.
- Bring to a boil, stir and then let it simmer for about 15 minutes. Keep checking it doesn’t dry out, you add some water if necessary.
- Season with salt & pepper.
- The beans should be cooked through and soft.
- Sprinkle over the chopped coriander.
- Serve with brown rice & a green salad.