Smoky bean chilli
NB, calorie count is including 50g of wholegrain rice.
Ingredients
- 2tbsp extra virgin olive oil
- 2 medium red onions, peeled and thinly sliced
- 1 yellow or orange pepper, deseeded and cut into roughly 2cm chunks
- 1 red pepper, deseeded and cut into roughly 2cm chunks
- 1 medium sweet potato, about 300g, cut into roughly 3cm chunks
- 2tsp ground coriander
- 2tsp ground cumin
- 2tsp ground turmeric
- 2 garlic cloves, peeled and crushed
- 400g can chopped tomatoes
- 2tbsp tomato purée
- 1 –2 tbsp chipotle paste, from a jar, depending on taste (see tip)
- 400g can mixed beans
- 400g can red kidney beans
- 500ml vegetable stock, made with 1 stock cube
- sea salt and black pepper
- full-fat live natural yogurt and rice to serve
Method
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Heat the oil in a large, deep, wide-based saucepan or casserole. Add the onions to the pan and cook for 5 minutes, stirring. Scatter the peppers and sweet potato into the pan. Stir-fry with the onions for 3–5 minutes, or until beginning to soften and lightly brown. Sprinkle over the ground coriander, cumin, turmeric and garlic and cook for a few seconds more, stirring constantly. Add the chopped tomatoes, tomato purée, chipotle paste and beans to the pan and stir in the stock. Season with a large pinch of salt and lots of ground black pepper. Bring the liquid to a simmer
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and cook for 25–30 minutes or until all the vegetables are tender, stirring regularly. (Add an extra splash of water if necessary.) Adjust the seasoning to taste. Top the chilli with spoonfuls of live yogurt and serve with freshly cooked mixed rice, sliced avocado, or Zingy avocado salsa
Recipe Notes
FREEZING TIP Flat-freeze the cooked and cooled chilli in zip-seal bags for up to four months. Defrost in the fridge overnight. Reheat in a widebased non-stick saucepan, or microwave, stirring regularly until piping hot throughout. MAKE A CHANGE • This delicious bean stew gets its smoky flavour from chipotle paste, made from smoked jalapeno peppers. You should find it in the Mexican or world food section of the supermarket, but if you can’t find any in your local store, add 2 tsp smoked paprika (not hot smoked) and ½–1 tsp hot chilli powder at the same time as the other dried spices instead. • If you are a bit unsure whether you are ready for a full-on veggie chilli, omit one can of beans and brown 200–250g lean minced beef or lamb in the pan with the vegetables before adding the spices and all the remaining ingredients, and use beef or lamb stock instead of vegetable stock. See how your gut responds and if all is good, make without the mince next time. Leftover mince can be wrapped tightly in a freezer bag and frozen for up to three months. Thaw overnight in the freezer and then use as you would fresh mince. • If you like mushrooms, add 100g, halved or sliced, to the pan at the same time as the pepper and sweet potato.