NZVS logo Search Facebook Twitter

Vegetables

Bean Chilli

Bean Chilli

This dish is a version of bean chilli, and it is probably different from a traditional one, but it is an easy dish to throw together after work or in a hurry.  Served on delicious and quick-cooking buckwheat (it has a wonderful ‘toasted’ flavours), this dish makes for a filling, nutritious meal that will give you a good supply of fibre, protein, iron, B-group vitamins, calcium, folate, magnesium, phosphorous, potassium, zinc etc.

If you don’t have buckwheat (which cooks in ten minutes), you can use rice (preferably brown, as it is much better nutritionally), or for a flavoursome, chewy variation, try pearl barley (which cooks in about 15 minutes).

Serve with a fresh green salad and you have a well-balanced meal.

Ingredients

1 1/2 cups cooked borlotti/aduki/kidney/haricot beans (one tin)
1 medium onion, chopped
1 teaspoon dried oregano
1 1/2 teaspoons smoked paprika
1 1/2 teaspoons ground cummin
Pinch of ground cayenne or chilli powder
2 teaspoons sugar
Salt to taste
Tin of chopped tomatoes
3 tablespoons tomato paste
1/2 a chopped capsicum
Fresh coriander, chopped – optional

  1. Sauté the onions in two tablespoons of oil until soft and clear.
  2. Add the remaining ingredients and simmer away with the lid off for approximately ten minutes.
  3. At the same time, put onto cook whatever you are going to serve the chili on.
  4. Serve (garnish with the coriander, if desired).

Serves three to four