THREE BEAN CHILLI
Ingredients: Equipment:
1 tbsp oil* 1 tin tomatoes Stir fry pan
1 onion 2 tbsp tomato puree Sharp knife
1 red/green pepper 1 fresh red/green chilli (optional) Chopping board
1-2 cloves garlic 1 tsp smoked paprika* Garlic crush
½-1 tsp chilli powder* 1 tsp cumin* Tin opener
1 tin chickpeas Handful fresh coriander Tablespoon
1 tin red kidney beans Teaspoon
1 tin black/pinto/cannellini beans Wooden spoon
Method:
1. Put oil into saucepan
2. Prep vegetables and add to stir fry pan:
• Peel, slice and dice onion
• Wash, deseed and chop pepper
• Peel and crush garlic
• Wash, top and tail chilli, cut in half lengthways and finely slice. Take care to wash your
hands after preparing and NOT to touch your eyes or face!
3. Lightly fry/sauté vegetables until softened (but not browned). Add spices and fry off for a
further 30 seconds to a minute.
4. Remove from heat and add in; tin of tomatoes, tomato puree, tins of beans (drain two but add
the water from one tin).
5. Bring to the boil, then turn down to the lowest heat and simmer for 15 minutes.
6. Take off heat once sauce has thickened and reduced. Taste and add seasoning if necessary and
add some chopped fresh coriander.
7. Serve with fluffy long grain rice, sour cream and avocado (or guacamole).
Top Tips:
Add a couple of squares of dark chocolate to enrich the sauce.
Squeeze in ½-1 juice of a lime for extra zing.
You can substitute beans for lentils; either tinned or dried form. If
using dried, you will need to add in more water and they can take longer
(25-30 mins) to cook, depending on the colour and type.
Variations:
Use as a topping for nachos.
Use as a filling for burritos or Enchiladas: spoon some mixture into the
centre of a soft tortilla and wrap up. Place in an ovenproof dish. Make a
cheese sauce (as per cauliflower/mac and cheese recipe) and pour sauce
over filled tortillas. Bake for 20 minutes at gas 5/190°C.
