Beans are the least-expensive source of protein, not to mention they’re packed with complex carbs, iron, folate and fibre. Our Three Bean Chilli is healthy, filling and simple to prepare – and it’s tasty to boot.
Serves: Six
Time: 20 minutes
Ingredients
- 2 teaspoons olive oil
- 1 cup onion, chopped
- 1/2 cup green capsicum, chopped
- 2 teaspoons minced garlic
- 3/4 cup water
- 2 tablespoons tomato paste
- 2 teaspoons chilli powder
- 2 teaspoons ground cumin
- 1/4 teaspoon black pepper
- 1 can garbanzo beans, rinsed and drained
- 1 can red kidney beans, rinsed and drained
- 1 can black beans, rinsed and drained
- 1 can vegetable stock
- 1 can diced tomatoes, undrained
- 1/4 cup chopped fresh coriander
- 6 tablespoons sour cream
Method
Heat olive oil in a large saucepan over medium-high heat. Add onion, capsicum, garlic, and sauté for three minutes. Stir in 3/4 cup of water, add the tomato paste, chilli powder, cumin, pepper, beans, stock and tomatoes, and bring to a boil. Reduce heat, and simmer for 10 minutes. Remove from heat, stir in coriander and serve with sour cream.
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Black Bean Burger
Baked Bean Jaffle
Three Bean Salad
