Smoky Bean Chilli

• 3 tbspolive oil
• 2large onions, chopped
• 3red peppers, diced
• 2carrots, finely diced
• 5garlic cloves, crushed
• 1 tbspground cumin
• 1 tbspsmoked paprika
• 2 tspdried oregano
• 1/2 tspground cinnamon
• 2 tbspchipotle paste
• 2 tbsptomato puree
• 2 x 400gtins chopped tomatoes
• 2 x 400gtins kidney beans, drained and rinsed
• 2 x 400gtins black beans, drained and rinsed
• 1 x 400gtin pinto beans, drained and rinsed
• 400mlvegetable stock
• 20gdark chocolate
• 60 mllime juice
• 30 gcoriander leaves, torn
• fine salt
• black pepper
• 500 gdried basmati rice
• 200 gGreek yoghurt
• 2avocados, diced (optional)
• 4spring onions, sliced

Method

1. 1Heat the olive oil in your largest pan over a medium heat. Cook the onions, peppers and carrots with a teaspoon of salt for 12 minutes until soft and the onions are golden.
2. 2Stir in the garlic, cumin, paprika, oregano, cinnamon, chipotle and tomato puree for 2 minutes until the spices smell toasty.
3. 3Add the tomatoes, all the beans and the stock with a little salt and plenty of pepper. Bring to a simmer and cook with the lid off for 30 minutes, stirring now and then, until thick. Crush a couple of ladles of beans against the side of the pan and stir back in; that is what gives a bean chilli body.
4. 4Stir in the chocolate until it melts, then the 60 ml lime juice and torn coriander. Taste; it should be smoky, rich and gently hot, so add chipotle for heat or salt if it tastes flat.
5. 5While the chilli simmers, cook about 62 g dried rice per person for the packet time. Drain and serve with the same proportion of chilli, Greek yoghurt, optional avocado and spring onions.
6. 6Cool leftover chilli in shallow containers within 2 hours, then refrigerate and use within 2 days, or freeze for up to 3 months. Defrost overnight in the fridge and reheat once until steaming hot throughout. Cook rice fresh when serving. Use within 24 hours of fully defrosting.

Per serving

kcal

596

protein

23.7g

fibre

15.6g

carbs

104.5g

fat

9.6g