A bowl of spicy bean chilli is one of my favourite comfort foods. I like to serve it with some smashed avocado and brown rice for a filling and tasty dinner that is quick and easy to prepare. I tend to make a huge batch of it so that there is always some in the freezer ready for those days when I don't have time to cook.
This recipe uses pulses and beans instead of meat for a hit of plant-based protein. This also adds in plenty of fibre to help your digestive system and ward off hunger for longer. There is even more fibre to be found if you eat it with brown rice. In addition, the tomatoes plus the beans and pulses mean the recipe counts towards your 5 a day (about 2 portions per serving).
Ingredients (serves 4):
1 tbsp rapeseed oil
1 red onion, chopped
3 cloves garlic, sliced
1 red chilli, sliced
1 tsp ground paprika
1 tsp ground cumin
1 tsp ground coriander
1 tsp hot chilli powder (add more or less depending on your love of spice!)
2 x 400g tins of beans or pulses (I use "mixed beans")
2 x 400g tins chopped tomatoes
Heat the oil in a large pan over a medium heat and add the red onion, garlic and chilli. Cook until they start to soften but don't let them brown. Add in the spices and stir - you may need to add a splash more oil if it becomes dry and hard to mix - and fry for 5 minutes on a low heat. Add in the beans and tomatoes, making sure they are mixed in well with the spices, onions and garlic. Leave to bubble away on a gentle simmer, uncovered, until the chilli is a thick, spoonable consistency with no loose liquid on the top. I like to leave mine on the hob on the lowest heat possible for around 1.5 hours to make sure the spices really soak into the beans.
Serve with brown rice and avocado, in fajitas or on it's own for a comforting bowl of goodness.