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Quick Beany Chilli
This Quick Beany Chilli is a lovely, warming, vegetarian version of chilli con carne, that is quick and easy to make, cheap, healthy and yet tastes really good – perfect comfort food for a chilly evenings! Serve with Easy Peasy Guacamole and brown rice.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4 people
Calories: 483 kcal
Course:
Main Course
Cuisine:
Fusion , American , Mexican
Ingredients
- 200 g easy cook brown rice (I use Tesco)
- 1 red onion sliced thinly
- 1 tablespoon olive oil
- 3 cloves garlic crushed or finely chopped
- ½ teaspoon chilli flakes more if you like it hot! (See Note 1)
- 1 teaspoon cumin seeds ground (See Note 1)
- 1 teaspoon paprika (See Note 1)
- 2 x 400 g tins chopped tomatoes
- salt and pepper
- 400 g tin kidney beans drained
- 400 g tin pinto beans drained
- 2 limes
- 1 tablespoon fresh coriander (cilantro) chopped (plus extra for garnish)
- 1 quantity Easy Peasy Guacamole (or 1 pot shop-bought guacamole)
Instructions
- Put the 200g brown rice in a saucepan together with 400ml boiling water and a pinch of salt. Put a lid on the rice and bring it to the boil, then turn down and simmer for 15 minutes.
- After 15 minutes, turn the rice off and leave covered for 5 minutes before serving. The rice should have absorbed all the water, but if there is any left, drain it in a sieve. (Alternatively cook the rice according to packet instructions.)
- While the rice is cooking, put the sliced red onion in a large, wide saucepan and add 1 tablespoon of olive oil. Put a lid on and gently cook for 5 minutes on a low heat, stirring occasionally, until the onions have softened.
- Add the garlic, chilli, cumin and paprika and cook for one more minute without a lid.
- Add the tins of tomatoes, plus some salt and pepper and bring to the boil, then turn down the heat and simmer uncovered for 10 minutes.
- After 10 minutes add the 2 tins of drained beans and cook for 5 more minutes. Turn off the heat, then add the juice of one of the limes and the chopped coriander and stir. Cut the other lime into 4 wedges.
- Scatter the chilli with more coriander and serve with the brown rice, lime wedges and guacamole.
Cup of Yum
Notes
- If you want to make this recipe even easier, use 2 teaspoons of mild chilli powder instead of the cumin, paprika and chilli flakes.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only. (Nutrition information does include the brown rice and beany chilli, but does not include guacamole.)
Nutrition Information
Calories
483kcal
(24%)
Carbohydrates
92g
(31%)
Protein
19g
(38%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
566mg
(24%)
Potassium
1293mg
(37%)
Fiber
17g
(68%)
Sugar
8g
(16%)
Vitamin A
571IU
(11%)
Vitamin C
33mg
(37%)
Calcium
180mg
(18%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 483
% Daily Value*
| Calories | 483kcal | 24% |
| Carbohydrates | 92g | 31% |
| Protein | 19g | 38% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 566mg | 24% |
| Potassium | 1293mg | 28% |
| Fiber | 17g | 68% |
| Sugar | 8g | 16% |
| Vitamin A | 571IU | 11% |
| Vitamin C | 33mg | 37% |
| Calcium | 180mg | 18% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.