three-bean chilli
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 tbsp olive oil1 onion, finely chopped1 carrot, peeled and finely chopped1 stick celery,finely chopped2 cloves garlic, crushed1 green or red chilli, finely chopped1/2 tsp chilli powder1/2 tsp dried oregano1 small red pepper, deseeded, finely chopped1 small green pepper, deseeded, finely chopped2 small zucchini (courgettes), sliced2 tbsp tomato paste400g can chopped tomatoes250ml (9fl oz) vegetable stock90g bulgar (cracked) wheat400g can red kidney beans, rinsed and drained100g black-eyed beans, soaked overnightfreshly ground black pepperjuice of 1 lime2 tbsp chopped coriander (cilantro)
1) Heat the oil in a large heavy-based saucepan over medium-low heat. Add the onion, carrot and celery and cook, stirring occasionally, for 6-7 minutes, or until vegetables are slightly soft. Add the garlic, chilli, chilli powder and oregano and cook, stirring, for 1-2 minutes, or until fragrant. Add the pepper and courgette and cook for 1 minute more.
2) Add the tomato paste and cook, stirring, for 1 minute. Add the chopped tomatoes and stock, and stir to combine. Add the bulgar and beans. bring to the boil, then reduce the heat to very low and simmer, covered, stirring frequently, for 30 minutes, or until beans and vegetables are tender.
3) season, add lime juice to taste, and stir through the chopped coriander.
Number of Servings: 4
Recipe submitted by SparkPeople user KIMBAG.
2) Add the tomato paste and cook, stirring, for 1 minute. Add the chopped tomatoes and stock, and stir to combine. Add the bulgar and beans. bring to the boil, then reduce the heat to very low and simmer, covered, stirring frequently, for 30 minutes, or until beans and vegetables are tender.
3) season, add lime juice to taste, and stir through the chopped coriander.
Number of Servings: 4
Recipe submitted by SparkPeople user KIMBAG.
Nutritional Info Amount Per Serving
- Calories: 195.2
- Total Fat: 4.1 g
- Cholesterol: 0.0 mg
- Sodium: 348.1 mg
- Total Carbs: 34.1 g
- Dietary Fiber: 10.1 g
- Protein: 8.3 g