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Three Bean Chili

  • difficulty

    easy

  • serves

    4

  • cooks in

    30 to 45 mins

  • calories

    120 per serving

Ingredients

  • 1 tbsp coconut oil or organic butter
  • 1 large carrot, chopped into small dice
  • 1 large stick celery, chopped into small dice
  • 1 medium onion finely chopped
  • 1 clove of garlic, finely chopped
  • 1 red chilli, (if using) finely chopped or å_ -1 tsp dried chilli
  • 1 tbsp of tomato puree
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 bay leaf
  • 1 cinnamon stick or piece of cassia bark
  • 1 tsp smoked paprika
  • 1 tsp soy sauce
  • 1 can of chopped tomatoes (400g size)
  • 1 pepper, diced
  • 100g each of: dried kidney beans, adzuki beans and black eye beans (canned should be drained first)
  • 1 handful of chopped coriander leaves

Cooking Directions

  1. If using dried beans, soak and cook as recommended on the packaging prior to starting the chilli.
  2. Add the carrot, celery, onion, garlic and fresh chilli (if using) to the oil in a large, wide pan on a medium hot heat and sweat until the onions are translucent, about 10 mins.

  3. Add tomato puree and stir for 30 seconds, then add the cumin, coriander, bay and cinnamon, smoked paprika and dried chilli, if using. Stir-fry for a minute or so.

  4. Add chopped tomatoes, chopped peppers and soy sauce, bring to simmer, cover and leave on low heat for 10-20mins, stirring occasionally, until vegetables are cooked through.

  5. Adding pepper at this stage leaves a bit of crunch. If you like it softer, add with other vegetables earlier in the recipe.

  6. Add all the beans, stir and bring to simmer, cover and cook on a low heat for 10-15 minutes until beans are hot.

  7. Keep an eye on the chilli and add a couple of tbsp of water if it is a bit dry.

  8. Add chopped coriander leaves before serving, for added flavour. (Serves 4-6 so share with the family or freeze/refrigerate leftovers).