Having slightly over indulged during the Christmas period I thought it best I cook something a little healthier! Now as much as I love meat and championing the fabulous meat products produced by our British farms, I am also a nurse and understand the health benefits of reducing the amount of meat in our diets. Red meat is a good source of nutrients so can form part of a healthy, balanced diet, but we don’t need to eat it every day. The World cancer research fund has provided strong evidence that eating a lot of red meat and processed meats can increase the risk of bowel and stomach cancer. Consequently I have jumped on the meat free Monday band wagon as founded by the McCartney family. I will hold my hands up that this five bean chilli recipe isn’t entirely British but it was too good not to share. Please don’t be put off by the long list of ingredients. It is a supper easy and quick to make one pan dish.
Large stainless steel stock pan required or a large saucepan.
Prep time 10 minutes
Cook time 30 minutes
- 2 tbsp. of olive oil
- 1 onion
- 2 sweet Mirabella peppers
- 2 red chillies (medium strength)
- 2 garlic gloves
- 2 tbsp. tomato puree
- 1 can of chopped tomatoes approx. 400g
- 1 tbsp. of chilli powder (medium or hot strength)
- 2 tsp. of cumin
- 1 tsp. of dried oregano
- 2 tsp. of paprika
- ½ tsp. of dried tyme
- 1 tbsp. of brown sugar
- 400g red kidney beans
- 400g butter beans
- 400g pinto beans
- 400g barlotti beans
- 400g black beans
- 1 vegetable stock cube
- Place the stock pot or sauce pan on the hob on a low heat. Add the olive oil and then chop the onion and add to the pan. Leave to cook for approximately three minutes.
- Finely chop the peppers, chillies and garlic cloves. Add these to the pan along with the tomato puree and can of chopped tomatoes. Stir together then leave to cook for approximately five minutes.
- Next add the chilli powder, cumin, oregano, paprika, thyme and brown sugar. Stir together.
- Drain all the beans in a colander then add to the pan.
- Dissolve the stock cube in 500ml of boiling water.
- Add the stock to the pan and stir. Turn the heat up slightly until the chilli is simmering. Place a lid on the pan and leave to simmer for twenty minutes.
- The chilli should thicken nicely and be ready for serving. Alternatively it can be left to cool and re-heated when required.
Perfect served with brown rice or over a jacket potato.