Name: Easy Mixed Bean Chilli With Rice
Prep time: 5 min
Cook time: 35 min
Yield: 1698.3 grams
Ingredients: 1.5 tablespoons of rapeseed oil; 1 onion, sliced; 1 green pepper, sliced; 1 red pepper, sliced; 2 cloves of garlic, minced; 1 tablespoon of ground cumin; 1 tablespoon of ground coriander; 2 teaspoons of hot smoked paprika; 1 tin of chopped tomatoes (400 g); 1 tin of black beans, drained (400g); 1 tin of mixed beans, drained (400g); Pinch of sugar; 250 grams of brown rice

This mixed bean chilli is not only easy to make, it's full of nutritious and filling veg (beans, tomatoes and peppers), and is perfect for a mid-week meal.

This chilli will work with whatever pulses you have in your store cupboard and can be batch cooked and frozen down into portions and used for meal prep.

Ingredients

or1.5 tablespoons of rapeseed oil

or1 onion, sliced

or1 green pepper, sliced

or1 red pepper, sliced

or2 cloves of garlic, minced

or1 tablespoon of ground cumin

or1 tablespoon of ground coriander

or2 teaspoons of hot smoked paprika

or1 tin of chopped tomatoes (400 g)

or1 tin of black beans, drained (400g)

or1 tin of mixed beans, drained (400g)

orPinch of sugar

or250 grams of brown rice

Preparation

Heat the oil in a casserole dish and fry the onion and peppers for 10 minutes over a medium heat until the onion is golden brown.

Add the garlic and spices, and fry for 1 minute.

Pour in the tomatoes, both cans of drained beans and 50ml of water, then add the sugar and season.

Simmer, stirring regularly, for 15-20 minutes until thickened. Meanwhile, cook the rice following the packet instructions.

Serve the chilli on a bed of the cooked rice.

Nutritional information

	Per 100 g	Per portion (425 g)	% DRI
Energy	108 kcal	460 kcal	23 %
Protein	4 g	17 g	35 %
Carbohydrate	20 g	87 g	33 %
Sugars	3 g	12 g	13 %
Fat	2 g	8 g	12 %
Fatty acids, total saturated	0 g	1 g	4 %
Fiber	4 g	15 g	60 %
Sodium	68 mg	291 mg	12 %

Recipes ofJoanna Derry

Health Coach

Feel good on the inside.. look good on the outside.

Easy Mixed Bean Chilli With Rice

Wednesday, March 03, 2021