Four Bean Chili
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
¼ cup (60g) each of dry:• black turtle beans• pinto beans• cannellini beans• red kidney beans1 tbsp salt1 tbsp sunflower oil1 large onion, roughly chopped1 tsp salt2 tsp (heaped) ground cumin1 tsp (heaped) smoked paprika 1 tsp (or to taste) cayenne pepper 1 tsp (heaped) dried oregano4 cloves garlic, pressed (or minced)2 tins chopped tomatoes¼ - ½ tube of tomato pureeVegetable stock cube dissolved in 300ml boiling water2-3 bell peppersChopped fresh coriander (handful)Grated Cheddar (optional)
1. Soak the beans overnight in a bowl full of fresh, cool water. You can put them in the same bowl, and 8 hours is enough so if you only remember in the morning before work you still have enough time. If you can, change the water once or twice since this will mean more effective soaking. (Remember osmosis?)
2. Rinse the beans in a colander and boil them in water for an hour with a tablespoon full of salt. Drain them and rinse them well again. Set aside.
3. In a large, heavy bottomed saucepan, heat the sunflower oil on high & fry the onion (salt it with the tsp of salt) until soft and golden.
4. Add the cumin, paprika, oregano and garlic and stir well.
5. The spices will be fragrant but don’t let them burn, turn down the heat to medium and add a tin of tomatoes quickly!
6. Add the beans and the rest of the tomatoes as well as the tomato puree and the vegetable stock. Continue to simmer uncovered.
7. After approximately 15 to 20 minutes, add the chopped bell peppers and cook for another 5 – 10 minutes.
8. At the last 5 minutes, add the chopped coriander.
9. Serve in bowls and garnish with some grated cheddar if desired.
Makes 4 Servings
Prep time does not include time to soak beans
Number of Servings: 4
Recipe submitted by SparkPeople user AMELIA_POND.
2. Rinse the beans in a colander and boil them in water for an hour with a tablespoon full of salt. Drain them and rinse them well again. Set aside.
3. In a large, heavy bottomed saucepan, heat the sunflower oil on high & fry the onion (salt it with the tsp of salt) until soft and golden.
4. Add the cumin, paprika, oregano and garlic and stir well.
5. The spices will be fragrant but don’t let them burn, turn down the heat to medium and add a tin of tomatoes quickly!
6. Add the beans and the rest of the tomatoes as well as the tomato puree and the vegetable stock. Continue to simmer uncovered.
7. After approximately 15 to 20 minutes, add the chopped bell peppers and cook for another 5 – 10 minutes.
8. At the last 5 minutes, add the chopped coriander.
9. Serve in bowls and garnish with some grated cheddar if desired.
Makes 4 Servings
Prep time does not include time to soak beans
Number of Servings: 4
Recipe submitted by SparkPeople user AMELIA_POND.
Nutritional Info Amount Per Serving
- Calories: 266.1
- Total Fat: 8.6 g
- Cholesterol: 11.9 mg
- Sodium: 996.0 mg
- Total Carbs: 37.5 g
- Dietary Fiber: 10.7 g
- Protein: 13.1 g
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