Quickie Bean Chilli 2.0

Quickie Bean Chilli 2.0

My tasty chilli recipe is ready in minutes, full of flavour and as spicy as you want to make it!  Give it a try, and if you want to make this in your slow cooker check out the tips in the recipe notes.

Ingredients for 1 serving

100g edamame beans, frozen
120g kidney beans, tinned, drained weight
76g dried brown basmati rice
26g peppers, sliced
23g onions, sliced
1 garlic clove, chopped or crushed
1 tsp smoked paprika
1 tsp ground cumin
1 chilli, sliced, seeds or no seeds up to you!
95g chopped tomatoes, blended until smooth
6g olive oil
25g reduced fat sour cream
1/2 vegetable stock cube
100ml water
10g fresh coriander, chopped
5 pickled jalepeno slices
149g broccoli
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Put a sauce pan onto the heat, fill with boiling water and a pinch of salt.
  • Cook your rice according to the manufacturers instruction and once cooked, add a some cold water to the pan to stop the rice from over cooking.
  • Drain well and set aside.
  • Steam your veggies until they are cooked to your liking.
  • Using a mini food processor, blitz the peppers and onions as much as possible.
  • Add the olive oil to a frying pan and put on a medium heat.
  • Add the onion and pepper mixture and cook on a medium heat for 2 minutes, being careful not to let them colour too quickly.
  • Now add the frozen edamame beans and drained kidney beans and stir fry them for a few minutes.
  • Add the garlic, smoked paprika, cumin and chilli and thoroughly coat the beans.
  • Sprinkle the stock cube over the beans, add the water and stir.
  • Add the smooth tomato mixture, give everything a good stir and leave to simmer for a few minutes so that the water can reduce and the sauce thicken.
  • When the sauce has thickened, arrange your rice and veggies onto the plate to one side and add the bean mixture to the other side.
  • Top with the chopped coriander, jalepeno peppers and the sour cream.

Notes

  • For anyone following older BC plans, you’ll notice that this recipe features 3 items from the vegetable list, therefore amounts of 2 have been halved so as not to affect the macros.  Because you need peppers, onion AND tomatoes to make this recipe work, you have to halve the peppers and onion in order to have the full tomato allowance to create a sauce.
  • The pickled jalapeño slices I use contain no added sugar.
  • This recipe can also be made using ready cooked rice.  Adjust the amount according to your dietary needs.
  • An alternative serving suggestion is to leave out the rice and serve your chilli with new potato chips.  Who wouldn’t want to dip their chips into the chilli!
  • I like to use low salt stock cubes.
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Nella Foulds
Nella Foulds

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