Recipe No.4 – Mixed Bean Chilli.

 

Beans,beans are good for your heart,

The more you eat the more you f**t.

 

As every schoolboy knows from the rhyme above beans are good for you.Not only are they loaded with protein,vitamins and minerals but they are also a good source of cholesterol-lowering soluble fibre. In the past beans required soaking overnight and robust cooking but nowadays canned products combine the ease of use without losing any of the nutritional benefits. This recipe blends a mixture of beans together with onions, garlic and peppers to make a good vegetarian substitute for Chilli Con Carne.

 

 

Ingredients.

• 1 tablespoon extra virgin olive oil.
• 1 onion, finely chopped.
• 2 garlic cloves, crushed.
• 1 green pepper, deseeded and finely chopped.
• 1 red pepper, deseeded and finely chopped.
• 1 piece of ginger[about 1 inch square] grated.
• 1 chilli pepper, deseeded and finely chopped.
• 1x400g can chopped tomatoes
• 1x400g can kidney beans,drained & rinsed
• 1x400g can butter beans,drained & rinsed.
• 1x400g can chickpeas,drained & rinsed.

 

1. In a large pot, heat the oil and soften the onion, add the garlic and cook for a few minutes.
2. Add the peppers and cook for a further two minutes.
3. Add the ginger,tomato paste and tomatoes. Mix in well for around 1 minute before adding all the beans and chickpeas.
4. Simmer for a few minutes until thoroughly warmed through.

 

I served the meal without rice as I felt that this would be too much carbohydrate. Victoria [who just happened to be passing] suggested that as an alternative, wraps and a salad would make a good accompaniment.

The dish itself was very tasty and filling and made an excellent lunch dish. The original recipe didn’t use the chilli pepper but I felt that it needed this to give a little extra bite, but any more may have masked the wonderful flavour of the ginger. The texture was a magnificent blend of soft [butter-beans] crunchy [peppers] together with the slightly harder chick-peas  - a great mix and a great lunch.

The weather forecast in Wales tonight suggests that it might be a little windy!!!!