Three Bean Chilli


I make this mild so that my three year old Elise can have it too.  Then we add Tabasco or Sambal Oelek to ours to spice it up.  I normally cook the beans and keep them in the freezer to pull out. But if I’ve run out of frozen I buy organic tinned ones.  The organic ones don’t  have chemical nasties and tend to have no sugar and less salt (read the labels though as some still have sugar). Serve with brown rice or quinoa (I prefer quinoa) , salsa and guacamole for a vegan version.   Add grated cheese and sour cream for a vegetarian version (meat option below). Let cool slightly to warm rather than scolding and add one teaspoon of Udos Oil (http://www.udoerasmus.com/articles/udo/udo_index.htm) to each bowl. This provides healthy undamaged fats and brings out the flavour of the chilli.  Serve with a crisp green salad and vinaigrette.

Serving and Leftover ideas:

Use leftovers for lunch with rice, quinoa or a wrap (whole wheat or gluten free) up into a burrito with trimmings.

Naughty version – make a corn chip salad with it.  Make a ring of corn chips around the edge of each plate. Add rice or quinoa to the middle (or leave the rice/quinoa out if you wish) and top with chilli and your chosen toppings.

Recipe:

Put your rice or quinoa on now.

We are vegetarian and this is a vegan recipe. If you are a meat eater you could add 8 oz lean ground beef, ground turkey or chicken after sauteeing the onions and garlic and use beef or chicken stock instead of vegetable stock.

1 Tin Chickpeas

1 Tin Haricot Beans

1 Tin Kidney Beans

1 Onion

2 cloves garlic crushed

1 Tin Tomatoes or 4-5 large fresh tomatoes

2 TBSP Tomato Paste

1/2 tsp cumin (more if you want)

1/2 tsp chipotle chilli powder (again more if you want)

1/2 tsp paprika

500ml Vegetable Stock

Salt and pepper

In a little vege stock sautee the onions, then the garlic.  Add all other ingredients.  Bring to boil and simmer for 20-30 minutes.  You can eat it at this point but it can be a little soupy.  Let it simmer for longer if you have time and want a thicker sauce.

Guacamole

2 Avocados

Juice of half to 1 lemon or lime (to taste)

1/2tsp Chilli Powder (more if you desire)

Tabasco Sauce to taste

Salt and pepper

Optional – green onions or chives finely chopped, chopped fresh tomato, a dash of liquid honey

Cut the avocados in half and remove the stone.  Use a spoon to scoop out the flesh and put into a bowl.  Mash with a fork for a chunky version or whizz up in a food processor for a smooth version.  Add the spices and seasons.  If adding the onions, chives, tomato or honey spoon in at the end.

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