Black bean chilli

FREQUENCY:

As desired

SERVES:

4

PREP/COOK TIME:

30 minutes

INGREDIENTS:

1 can of black beans

1 can kidney beans

1 can of tinned tomatoes

Tomato puree

Ketchup 1 large onion

3-4 cloves of garlic 1 bay leaf

Dried oregano Ground cumin Smoked paprika Ancho chilli flakes

Tabasco sauce

1 vegetable stock cube

Coriander

Brown rice

Fage greek yoghurt

DIRECTIONS:

  1. Pop the rice on for 25mins while you make the chilli

  2. Fry the onions and garlic

  3. Add the spices (including tabasco)

  4. Add the beans

  5. Add the tomatoes, puree and ketchup

  6. Bring together and serve with a blob of greek yoghurt and sprinkling of cheese

NUTRITIONAL EVALUATION:

Kidney beans have a slightly higher protein content than other beans (9g per 100g). Combining different kind of beans in the same meal will provide with extra protein and different kind if fibre, nutrient of which beans are particularly rich. Greek yogurt has a a similar protein content than legumes and is a great source of calcium

Brown rice is the same as white rice, but without having the husk, bran, and germ removed. 100gr if brown rice contain 1.8g of fibre, 1.1g more than white rice. Brown rice is also a source of manganese, micro-mineral that is essential for energy production and antioxidant function.

Garlic is fairly nutrient-dense but its healing abilities largely centred on allicin, an sulphuric compound. Studies highlight that allicin extract can decrease the synthesis of cholesterol ****by liver cells, as well as having antiviral, antibacterial, antifungal properties.

Cooked tomato paste is the richest source of antioxidant lycopene, which research associates with possible prostate cancer prevention. Lycopene can also be supportive of heart health and preventing skin sun damage.

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SUSTAINABILITY CREDENTIALS: