When it comes to a weekly staple in my diet, look no further than this mixed bean chilli. It features on my food plan most weeks and the weeks when it’s not on there, some variation of it usually shows up.

This takes about 30 minutes all in, serves 5 and delivering a nutrient dense punch of protein and fibre for only 252 calories per portion, this one should be on your to cook list.

Right let’s jump right in. You will need:

  • 20 sprays of 1 calorie spray oil
  • 1 Red Chili chopped (10g)
  • 1 Red Onion chopped
  • 3 clove of Garlic, thinly sliced
  • 1 large Yellow Pepper, chopped
  • 1 large Red pepper, chopped
  • 1 400g tin of Butter beans
  • 1 400g tin of Red kidney beans
  • 1 400g of Black beans
  • 1 400g tin of Chickpeas
  • 2 400g tins of Chopped Tomatoes (800g)
  • 140g or 6 tablespoons of Tomato Puree
  • 50ml of Chipotle sauce
  • 2 tbsp, Natural Soy Sauce
  • 15ml of Lemon Juice
  • 15 ml, Maple Syrup
  • 2 tsp of Smoked Paprika
  • 2 tsp of Ground Cumin
  • 2 tsp Ground Coriander
  • 0.5 tsp Ground Black pepper
  • 1 tsp sea salt

Method

  1. Spray a large pan with the low-cal oil
  2. Add the chopped Red Chili, Red Onion, Garlic, Yellow pepper, Red pepper and a pinch of sea salt to a hot pan and fry them off for 2-3 minutes
  3. Rinse all the beans and chickpeas thoroughly in a colander and leave to drain for a few minutes
  4. Add everything from the colander to the pan and mix
  5. Add all the spices – Smoked Paprika, Ground Cumin, Ground Coriander, Ground Black pepper, sea salt
  6. Add the 2 tins of chopped tomatoes and tomato puree and mix
  7. Leave alone for 5 minutes so the heat can build back up in the pan
  8. To finish, add the Chipotle sauce, Soy Sauce, Lemon Juice and Maple Syrup
  9. Mix well and leave to cook for another 2-3 minutes

The soy sauce really adds a lovely depth to this dish so make sure you include it. I usually serve this hot with some combination of freshly chopped coriander, a wholegrain like quinoa or bulgur wheat, alpro greek style yoghurt, tofu, plant based sausages or even scrambled eggs. It’s fine all on it’s own too if you prefer to keep it simple.

Sizzling flavors