Quick and easy vegan bean chilli 

Serves 4-6

Ingredients:​

  • 1 tsp olive oil

  • 2 onions, sliced

  • 2 large garlic cloves, finely chopped

  • 4 tsp chilli powder (mild, medium or hot, your choice!)

  • 1 tsp sweet smoked paprika

  • 2 tbsp tomato purée

  • 1 400g can of kidney beans in chilli sauce (low salt - Asda offers the lowest salt content, followed by Tesco and Sainsbury's.)

  • 1 400g can of adzuki beans in water

  • 1 400g can black eyed beans in water

  • 1 400g can of haricot beans in water

  • 2 400g cans of chopped tomatoes

  • 1 small (165g) can of no-salt sweetcorn

  • Few drops of Tabasco

  • 2/3 wholewheat or seeded tortillas, cut into triangles

  • Brown rice, cooked as per instructions

  • 2 avocados, peeled and sliced

  • Fat-free greek yoghurt or vegan alternative

  • Handful of coriander, roughly chopped

Method:

  • Preheat the oven to 180 fan.

  • Heat the oil in a large pan and cook the onions until translucent. Then add the garlic and cook for two minutes, stirring regularly so it doesn't catch. 

  • Add the spices and purée and cook for a minute. 

  • Chuck in all the beans, tomatoes and Tabasco. Mix well and bring to the boil.

  • Reduce to a simmer, cover, and cook for 10 minutes. 

  • Uncover and allow to reduce until the sauce is rich, thick and unctuous. It'll take about 15 minutes on a good rolling simmer. 

  • Meanwhile, lay the tortilla triangles in a single layer on a baking tray. Bake in the oven for 10 minutes. Keep an eye on them and rotate the tray if your oven has a hot spot as they will catch quickly. 

  • Serve the bean chilli on a bed of brown rice, topped with a dollop of yoghurt, sliced avocado and a smattering of fresh coriander. Serve the wholemeal tortilla chips on the side.

Health

  • There is very little added sat fat to this dish.

  • Legumes - kidney beans, haricot beans, etc - are rich in polyunsaturated fats and Omega-3 fatty acids, which are excellent for heart health. 

  • Tomatoes are rich in vitamin C and antioxidants such as lycopene. 

  • Brown rice is a wholegrain which can help reduce cholesterol levels, it's low on the glycaemic index (it doesn't cause a spike in blood sugars) and is a good source of dietary fibre. 

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