Black Bean Chilli

There’s a line in a song that children love to sing: ‘Beans, beans, they’re good for your heart.’ And it’s true. The resistant starch in this zinc-packed bean won’t cause a quick rise in blood sugar levels. This phytonutrient-rich dish is high in fibre and iron.

PREPARATION TIME: 20 MINUTES COOKING TIME: 1 HOUR 40 MINUTES ♥ SERVES 4

INGREDIENTS

1 tablespoon extra virgin olive oil
2 red onions, finely chopped
2 garlic cloves, finely chopped
4 large carrots, peeled if necessary, chopped
2 large celery stalks, chopped
1 tablespoon chopped coriander, plus extra sprigs to serve
1 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1 jalapeno chilli, finely chopped (optional)
1 x 400 g tin black beans, drained and rinsed
1 x 400 g tin red kidney beans, drained and rinsed
1 x 800 g tin diced tomatoes
700 g tomato passata
1 cup vegetable stock
1 small sweet potato, peeled and roughly chopped
2 teaspoons tomato paste
Healthy Guacamole (see page 217 in Healthy Hormone Diet Book for the best recipe) and lime wedges, to serve

METHOD

Heat the olive oil in a large heavy-based saucepan over medium heat and add the onion, garlic, carrot and celery. Stir well, then cook for 3–4 minutes or until the onion is translucent.
Stir in the coriander, cayenne, cumin, paprika and chilli, if using, and cook for a further 1–2 minutes or until fragrant.
Add the black beans, kidney beans, diced tomatoes, tomato passata and stock and mix well.
Pulse the sweet potato to rice-sized pieces in a food processor and add to the pan.
Bring to the boil, then reduce the heat to low–medium and simmer, covered, for 30 minutes.
Stir in the tomato paste, then simmer over low heat, covered, for 45 minutes–1 hour or until cooked to your liking. (For maximum flavour, let it simmer for up to 4 hours.)
Serve with the guacamole, lime wedges and extra coriander.
YUM YUM!

Black Bean Chilli

INGREDIENTS

METHOD

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