When the weather starts to cool down we all crave something warm and comforting to make for dinner. My spicy bean chilli is perfect for this! Slow cooked flavour without the time factor. Super tasty and will have everyone coming back for more. Give is a try tonight you will probably have most of the ingredients already int he pantry.
Chilli contains an impressive list of plane derived chemical compounds that have disease preventing and health promoting properties. Chillis are a rich source of vitamin C which is essential for collagen production in the body, vitamin A and flavenoids which are potent antioxidants (these help protect us from free radical damage to the body). Chillis also contains a chemical called capsaicin which has been found to temporarily increase metabolism, can be a potent pain reliever, acts to lower blood pressure, and has also featured in the latest cancer research as a growth inhibitor.
Well there are so many reasons to eat more chilli and what better than to make my spicy bean chilli tonight. There looks like there are a lot of ingredients in this recipe but once you get it all out it’s pretty straight forward to make.
1 x medium sized onion diced
1 x leek sliced
4 x cloves of garlic sliced
2 x red capsicums chopped
1 x carrot finely diced
2 x celery sticks finely diced
1 x corn kernels cut off cob
2 x small red chillis (this can be decreased for a more sensitive palate)
2 tbsp. olive oil
2 bay leaves
bunch fresh thyme (or 1 tbsp. dried thyme)
1 tsp. smoked paprika
1 tbsp. fenugreek (you can substitute cumin if you don’t have fenugreek)
1 tbsp. fennel seeds
2 x cans cannelini beans rinsed and drained
2 x cans red kidney beans rinsed and drained
2 tbsp. tomato paste
1 x 800g can chopped tomatoes
Salt and pepper to taste
yoghurt, coriander, avocado and lime juice to serve
In a large heavy based frypan heat the olive oil to medium and add the garlic, chilli, onion, carrot, celery, leek and capsicum. Sweat until the vegetables are soft and the capsicum skin starts to blister. Add the Spices to the mix (fenugreek, bay leaves, thyme, paprika, and fennel) and stir to coat the vegetables and release the aroma. Add the beans, corn kernels, tomato and tomato paste and top up with a cup of water. Mix thoroughly. Turn the heat to low and place the lid on the pot. Let it simmer for 30 minutes. Season with salt and pepper to taste.
Chop the avocado and coriander, and juice the lime. Serve with brown rice and topped with natural yoghurt, avocado, coriander and sprinkle with lime juice.