Mixed Bean Chili
This mixed bean chili, with the combination of beans and lentils is hearty, satisfying and delicious.
Ingredients
- 250 g green lentils dried
- 1 tin chickpeas (1 tin drained)
- 1 tin kidney beans (1 tin drained)
- 2 tins chopped tomatoes (2 tins)
- 3 cloves garlic
- 2 onions (medium, peeled and chopped)
- 1 red pepper (chopped)
- 1 yellow pepper (chopped)
- 1 courgette (chopped)
- 1 fresh chili (chopped and de-seeded if you don't like ti too spicy)
- 3 tbsp of tamari or soya sauce
- 1 tbsp cumin
- 2 tsp coriander
- 1 tsp cinnamon
- 2 tbsp apple cider vinegar
- 2 tsp smoked paprika optional
- 20 g dark chocolate optional
- 420 g Basmati rice approx. 70g dry weight per portion
- 1 tbsp oil
Instructions
- Add the oil to a big pot on a medium/high heat and sauté for about 5 minutes until it softens up, then add the garlic and chilli and cook for another minute.
- Add the peppers and courgette to the pot along with the cumin, cinnamon, coriander, smoked paprika, tamari and vinegar and cook for another two minutes, stirring regularly.
- Add the two tins of chopped tomatoes, lentils and drained beans. Fill both of the empty tomato tins with water and add to the pot.
- Bring to the boil, then bring down to a simmer for about 25 minutes, stirring regularly to avoid sticking to the pot.
- While the chilli is cooking, cook the rice according to the packet instructions.
- Add the squares of dark chocolate the pot with the chilli, and stir in once sufficiently melted.
- Taste the chili to check if lentils are sufficiently soft. If not, leave to simmer for another few minutes.
- Serve the chili with the rice along with some chopped fresh chilies if desired
Nutrition
Calories: 547kcalCarbohydrates: 102gProtein: 22gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 0.1mgSodium: 520mgPotassium: 990mgFiber: 20gSugar: 6gVitamin A: 1159IUVitamin C: 84mgCalcium: 99mgIron: 7mg
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