
Quick and easy vegan bean chilli
Serves 4-6
Ingredients:
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1 tsp olive oil
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2 onions, sliced
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2 large garlic cloves, finely chopped
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4 tsp chilli powder (mild, medium or hot, your choice!)
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1 tsp sweet smoked paprika
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2 tbsp tomato purée
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1 400g can of kidney beans in chilli sauce (low salt - Asda offers the lowest salt content, followed by Tesco and Sainsbury's.)
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1 400g can of adzuki beans in water
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1 400g can black eyed beans in water
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1 400g can of haricot beans in water
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2 400g cans of chopped tomatoes
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1 small (165g) can of no-salt sweetcorn
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Few drops of Tabasco
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2/3 wholewheat or seeded tortillas, cut into triangles
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Brown rice, cooked as per instructions
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2 avocados, peeled and sliced
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Fat-free greek yoghurt or vegan alternative
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Handful of coriander, roughly chopped
Method:
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Preheat the oven to 180 fan.
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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.
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Add the spices and purée and cook for a minute.
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Chuck in all the beans, tomatoes and Tabasco. Mix well and bring to the boil.
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Reduce to a simmer, cover, and cook for 10 minutes.
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Uncover and allow to reduce until the sauce is rich, thick and unctuous. It'll take about 15 minutes on a good rolling simmer.
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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.
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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
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There is very little added sat fat to this dish.
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Legumes - kidney beans, haricot beans, etc - are rich in polyunsaturated fats and Omega-3 fatty acids, which are excellent for heart health.
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Tomatoes are rich in vitamin C and antioxidants such as lycopene.
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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.
