close
Advertisement
Shop Now
Magazine
 

Speedy two-bean chilli

Here's a hearty and satisfying chilli – without the carne (meat) – that can be made in minutes. This version combines two varieties of beans with corn in a rich tomato sauce flavoured with herbs, fresh chilli and chilli sauce. Serve with boiled rice or plenty of warm crusty bread.

Speedy two-bean chilli
iStock
Speedy two-bean chilli

Ingredients

2 tablespoons extra virgin olive oil
1 large onion, halved and sliced
1 fresh red chilli, seeded and chopped
1 can chopped tomatoes, about 400 g
1 tablespoon chilli sauce
2 tablespoons tomato ketchup
600 ml hot vegetable stock, preferably homemade
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
1 can red kidney beans, about 400 g, drained and rinsed
1 can cannellini beans, about 400 g, drained and rinsed
200 g frozen corn
salt and pepper

To serve
⅔ cup (160 g) unflavoured fromage frais or sour cream
2 tablespoons snipped fresh chives
fresh oregano leaves to garnish

Preparation

  1. Heat the oil in a large frying pan.
  2. Add the onion and chilli, and fry over a moderate heat for 5 minutes, stirring occasionally, until the onion is lightly browned.
  3. Stir in the tomatoes with their juice, the chilli sauce, ketchup, stock, parsley and oregano, with seasoning to taste.
  4. Bring to the boil, then reduce the heat and simmer for 10 minutes, stirring occasionally.
  5. Add the kidney and cannellini beans and the corn.
  6. Simmer for a further 10 minutes.
  7. Meanwhile, mix the fromage frais or sour cream with the snipped chives. T
  8. aste the chilli for seasoning and adjust if necessary.
  9. Serve the chilli sprinkled with the oregano leaves and offer the fromage frais mixture separately.

Each serving provides 1612 kJ, 385 kcal, 20 g protein, 10 g fat (3 g saturated fat), 56 g carbohydrate (16 g sugars), 15 g fibre

Serves 4
Preparation: 5 minutes
Cooking: About 25 minutes



More Recipes

Need To Lose Weight? Start With Butter In Your Coffee

Need Help To Lose Weight? Start With Butter In Your Coffee

It may sound strange - and downright disgusting - but wellness experts are singing the praises of this buttery beverage.

Stuffed Thai omelette

Stuffed Thai omelette

For these delectable chilli–flavoured omelettes, the eggs are whisked with cornflour to give them a slightly firmer texture, suitable for folding round a colourful and tasty filling of stir–fried vegetables and rice noodles.

Sweet couscous

Sweet couscous

Couscous is extremely versatile and can be used for both savoury dishes and for sweet ones, such as this quickly made, delicious hot cereal. The couscous is mixed with dried fruit and soaked briefly in hot milk, then topped with fresh fruit, to create something a little different to start the day.

Tomato and pecorino clafoutis

Tomato and pecorino clafoutis

For this savoury version of a classic French batter pudding, sweet cherry tomatoes are baked in a light, fluffy batter flavoured with grated pecorino cheese. Make individual clafoutis, or one large one, and serve for a simple lunch or dinner with bread or boiled new potatoes and green beans.

Turkish eggplant and yogurt dip

Turkish eggplant and yogurt dip

Many versions of this creamy eggplant dip are to be found around the Mediterranean. This one is thickened with ground almonds, which add both texture and protein. Served with pita bread and crunchy vegetable crudités, the dip makes a delicious snack or starter.

Advertisement