Economical, satisfying and nourishing recipe from The Detox Kitchen Bible offering a valuable source of protein
Dried beans, soaked overnight give a much better texture to the chilli than tinned beans, and cooking then gently for 2 hours means they have time to soak up all the flavours in the sauce.
Serves 4
380 calories per serving
Ingredients:
200g dried pinto beans
100g dried black beans
100g dried red kidney beans
1 tsp rapeseed oil
1 large onion, finely chopped
1 carrot, finely diced
2 celery sticks, finely diced
1 red pepper, seeded and finely diced
2 garlic cloves, finely chopped
1 tbsp grated fresh ginger
½ fresh red chilli, seeded and finely chopped
400g tin cherry tomatoes
1 tsp chilli powder
1 tsp paprika
Chervil, to garnish
Lime wedges to serve
For the Guacamole:
2 avocados
½ red onion finely chopped
½ fresh green chilli, seeded and roughly chopped
Juice of 1 lime
Salt and pepper
Method:
- Put all the beans in a large bowl, cover with plenty of cold water and leave to soak overnight. Drain in a colander and rinse. Tip the beans into a sauce pan, cover with fresh cold water and bring to the boil. Boil for 10 minutes, then drain and set aside.
- Heat the oil in a large saucepan and cook the onion for 10 minutes on a medium heat until lightly browned. Add the carrot, celery and red pepper and cook for a further 5 minutes. Stir in the garlic, ginger and chilli and cook for another 5 minutes.
- Add the beans, tin of tomatoes, chilli powder, paprika and 250ml water. Simmer gently for 2 hours stirring from time to time.
- Meanwhile, make the guacamole. Halve the avocados and remove the stone, then scoop the flesh into a bowl. Mash roughly with a fork. Mix in the red onion, chilli, lime juice and a pinch of salt.
- Season the chilli. Serve in bowls, each topped with chervil and a big dollop of guacamole, with lime wedges for squeezing over.
This recipe taken from The Detox Kitchen Bible contains Vitamins B1 (Thiamine) B6, C and E, folate, potassium, magnesium, iron, beta-carotene, lycopene, beta-sitosterol and fibre.
The Detox Kitchen Bible by Lily Simpson & Rob Hobson is available from Amazon £12.48