Length 4.29 minutes
This bean chilli is a very quick and inexpensive meal to make that my kids have always loved. You can serve this as a meat free meal as it provides enough protein alone, or you could sauté and then add some minced beef at the stage you add the beans. This might make it more popular with the rest of the family, and the two tins of beans means that you are still providing great levels of that much needed fibre (13g for the chilli alone without brown rice). Red meat is a nutritious protein to eat and can absolutely be included as part of the Haven Plate. In fact, you can eat up to 750g (raw weight) red meat each week according to the World Cancer Research Fund. It’s only processed red meat you need to eliminate as much as possible.
- You’re going to need an onion, preferably a white one, but it could also be red, or perhaps a couple of shallots. Whatever you choose, chop it relatively finely.
- Garlic is also a must. Depending on the size of the cloves, I like to use 2-3 (or more if they’re small). You can either chop these finely, crush using a garlic crusher, or finely grate.
- Gently fry the onion with a pinch of salt in a little olive oil or stock for about 10 minutes with the lid on a heavy bottom pan. If you have them, you may wish to add sliced pepper (any colour) at this stage. I have also been known to add diced or grated carrot and/or chopped or finely sliced celery when I’m trying to sneak more vegetables into the kids!
- Add the garlic and your spices to the onions/veg mix and fry for another couple of minutes. Choose any from the following:
- Pinch paprika
- 1-2 tsp smoked paprika
- 1-2 tsp ground cumin
- Pinch chilli flakes
- 1tsp chilli powder (mild)
- 1 tsp ground cinnamon
- 1tsp fried oregano
- 1-2 fresh red chilli
- Add one tin of chopped tomatoes, and two tins of rinsed legumes of your choosing from the following:
- Kidney beans
- Black beans,
- Green lentil
- Puy lentils
- Mixed beans
- Butter beans
- Cannellini beans
- Add 1 stock cube and 200ml water.
- You could also crumble in 1 pack of firm tofu.
- Bring to the boil, then reduce to a simmer for about 20 minutes.
- Experiment with adding 1-2 tsp soy sauce, 1 tbsp balsamic vinegar, 1 tbsp maple syrup or honey.
- Serve on a bed of brown rice (or maybe cauliflower rice if you are in my weight management group), and a large green salad, or green vegetables. I also like a squeeze of lime and chopped coriander on mine, but it’s equally delicious without.
If you don’t want to serve veg with this, then I recommend including 960g veg in it (this will provide 3 x 80g portions of veg per serve). Or include 640g veg and serve one 80g portion per person alongside, such as broccoli or green salad. If you’re in my weight management group and serve this on cauliflower rice, then that’s another portion of veg, so you don’t need to include quite so much in it. Getting the recommended amount of veg in each meal isn’t as hard as you might think.
Tinned tomatoes = 400g
Onion = 140g
2 Peppers = 320g
1 grated carrot = 100g
Total = 960g