Try this veggie bean chili for a healthy offering that is quick and easy to prepare and is absolutely appetizing as well. PICTURE: Markus Spiske
Try this veggie bean chili for a healthy offering that is quick and easy to prepare and is absolutely appetizing as well.
If you're looking for a light and healthy dinner then this recipe is definitely the way to go and is certain to satisfy all food critics around the dinner table.
- 2 medium onions
- 2 garlic cloves
- 1 tbsp oil
- ½ tsp dried chili flakes
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground cinnamon
- 150ml hot vegetable stock (made with 1 vegetable stock cube)
- 400g can of chopped tomatoes
- 395g can red kidney beans in chili sauce
- 1 tsp mixed dried herbs
- 400g can of mixed beans
- flaked sea salt
- ground black pepper
1. First, peel and thinly slice the onions and peel and crush the garlic.
2. Heat the oil in a large non-stick frying pan and fry the onions for 5 minutes, or until softened and lightly browned, stirring frequently.
3. Add the garlic, chili flakes, cumin, coriander and cinnamon and cook for a further minute.
4. Transfer to the slow cooker.
5. Stir in the stock, canned tomatoes, red kidney beans in chili sauce and dried herbs.
6. Drain the mixed beans in a sieve and rinse under cold running water.
7. Add to the slow cooker and season with salt and pepper.
8. Stir well then cover with the lid and cook on high for 2 – 3 hours or low for 4 – 6 hours, or until the sauce is thick and the spices have mellowed.
9. If you get a chance, stir the chili halfway through the cooking time, quickly replacing the lid.
10. Flat-freeze the cooked and cooled chili in labelled zip-seal bags or freezer-proof containers for up to three months, or, thaw overnight in the fridge and reheat in the microwave or a large saucepan over a medium heat, stirring frequently, until piping hot for a warming supper that all the family can enjoy.
Serve with cooked rice, topped with natural yoghurt and fresh coriander, or flatbreads and salad with soured cream and a little grated cheese.
The recipe for easy yoghurt flatbreads, are below, but can use warmed mini tortillas instead if you like – just don’t forget to add the extra calories.
Instructions: Yoghurt flatbreads
1. Mix 200g self-raising flour, 1/4 teaspoon of fine sea salt, 100g low-fat natural yoghurt and 3 tablespoons of cold water to make a soft, pliable dough.
2. Knead briefly then divide into 4 portions and roll out on a lightly floured surface until around 5mm thick.
3. Place a large non-stick frying pan over a high heat.
4. Cook the flatbreads, one at a time, for 11/2–2 minutes on each side, or until lightly browned.
5. Serve warm with the curry.