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Speedy two-bean chilli
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Speedy two-bean chilli

Ingredients

2 tablespoons extra virgin olive oil
1 large onion, halved and sliced
1 fresh red chilli, seeded and chopped
1 can chopped tomatoes, about 400 g
1 tablespoon chilli sauce
2 tablespoons tomato ketchup
600 ml hot vegetable stock, preferably homemade
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
1 can red kidney beans, about 400 g, drained and rinsed
1 can cannellini beans, about 400 g, drained and rinsed
200 g frozen corn
salt and pepper

To serve
⅔ cup (160 g) unflavoured fromage frais or sour cream
2 tablespoons snipped fresh chives
fresh oregano leaves to garnish

Preparation

  1. Heat the oil in a large frying pan.
  2. Add the onion and chilli, and fry over a moderate heat for 5 minutes, stirring occasionally, until the onion is lightly browned.
  3. Stir in the tomatoes with their juice, the chilli sauce, ketchup, stock, parsley and oregano, with seasoning to taste.
  4. Bring to the boil, then reduce the heat and simmer for 10 minutes, stirring occasionally.
  5. Add the kidney and cannellini beans and the corn.
  6. Simmer for a further 10 minutes.
  7. Meanwhile, mix the fromage frais or sour cream with the snipped chives. T
  8. aste the chilli for seasoning and adjust if necessary.
  9. Serve the chilli sprinkled with the oregano leaves and offer the fromage frais mixture separately.

Each serving provides 1612 kJ, 385 kcal, 20 g protein, 10 g fat (3 g saturated fat), 56 g carbohydrate (16 g sugars), 15 g fibre

Serves 4
Preparation: 5 minutes
Cooking: About 25 minutes

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