30 Minute Bean Chili

Looking for some Mexican inspiration for your next meal? Look no further!


While this vegetarian dish is made with basic ingredients, the flavour is anything but. It is one of my staple recipes and my go-to-dish for when I crave something hearty yet healthy. It also heroes one of the most underrated plant foods ... BEANS! This recipe works well with ANY type of beans - red kidney beans, black beans, butter beans or even a bean mix! Go crazy!


My favourite is to serve with fresh coriander, avocado and nacho chips! Such a great meal to share with friends and family.

Serving size: Makes 7 - 8 cups (Serves 3 - 4 as a main)

Prep time: 10 minutes

Cooking time: 20 minutes


Ingredients:

  • 1 large onion, chopped

  • 2 cloves of garlic, minced

  • 2 Tbsp (30 ml) mild chili powder

  • 1 Tbsp (15 ml) ground cumin

  • 1 Tbsp (15 ml) ground coriander

  • 1 tsp (5 ml) paprika

  • 1 tsp (5 ml) dried oregano

  • 1 small sachet or tin tomato paste (50g)

  • 1 large bell pepper, finely chopped

  • 2 cups cooked sweetcorn (400g) (fresh or frozen or equivalent to 2 large mielies cooked)

  • 2 x 400g tins (or 2 cups cooked) red kidney beans, black beans or a bean mix (drained and rinsed)

  • 2 x 400ml tin tomatoes (or 6 large ripe tomatoes, finely chopped)

  • 1 cup (250ml) vegetable broth (low sodium if possible)

  • Salt and black pepper to taste

  • Garnish: Fresh coriander leaves, sliced avocado and sour cream/ plain yoghurt or grated cheese (optional)


Method:

  1. In a large cooking pot, sauté onions and garlic over medium heat for 3 - 4 minutes or until softened, stirring occasionally and adding water, 1 to 2 Tbsp at a time, as needed to prevent sticking.

  2. Add chili powder, oregano, cumin, coriander, and cook through for 1 minute. Add tomato paste and cook for 1 minute. Add the sweetcorn, beans, tomatoes, and broth. Bring just to boiling over a medium-high heat, and then reduce heat. Simmer, partially covered, 15 - 20 minutes or until tomatoes start to break down and mixture is slightly thick. Season with salt and black pepper.

  3. Serve with garnishes such as fresh coriander, avocado, sour cream/ grated cheese, a side of carbohydrates (a small portion of cooked brown rice, couscous or even a handful of wholegrain nachos) and a fresh green salad.

Dietitian's Notes:

  • Beans Galore: Get with the trend and start to include more beans into your diet. High in plant protein, low in fat and an excellent source of complex carbohydrate (that gives us a great boost of soluble fiber). And lets not forget about cheap and affordable they are when compared to your animal-based proteins. I mean... what more could you ask for? ;)

  • Red Kidney Beans and Black Beans provide an excellent source of fiber (roughly 15g per cup) as well as good sources of magnesium, folate and iron (non-heme source).


#vegetarian #vegan #plantbased #plantrich #plantfocused #meatfree #highfiber #30minutemeals

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© Copyright by Tessa Hille Dietetics 2020

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