Bean chilli

Ingredients

• 3 tbsp olive oil

• 1 large brown onion, diced

• 4 garlic cloves, minced

• 1 large courgette, chopped

• 1 can chopped tomatoes (or use fresh tomatoes and boil down in a saucepan first)

• 1 carrot, diced

• 2 bell peppers, chopped

• 2 tbsp chilli powder (use less if using the hot one in the plastic tub)

• 1 tbsp cumin

• 2 tbsp smoked paprika

• 1 tsp oregano

• 1 bay leaf

• 2 tbsp minced fresh coriander

• Salt

• Black pepper

• 800 ml water

• 2.25 cups mixed beans/grains/pulses (// = recommended)

  • Kidney beans //
  • Pinto beans
  • Faba beans
  • Green Lentils //
  • Mung beans
  • Pearl Barley
  • Brown Rice
  • Black beans

• Optional:

  • 1 Avocado, diced
  • Handful coriander leaves
  • Sour cream
  • Crusty buttered bread

Method

1. Heat olive oil in a large saucepan
2. Fry onions for 4-5 minutes, or until soft
3. Add garlic, fry for 1-2 minutes, until fragrant, not brown
4. Add courgette, carrot, peppers, spices, chopped tomatoes, cook for 10 minutes over low-medium heat
5. Add beans, then simmer for at least 30 minutes or until beans are tender. Top up with water if needed, add more spices and salt to taste.
6. Serve with avocado, coriander, sour cream, crusty bread