Today our healthy recipes is Bean Chilli with Avocado Salsa. Read more to find out the ingredients needed, preparation time, cooking time and how to cook.
Preparation time 15 minutes
Cooking time 30 minutes
3 tablespoons olive oil
2 teaspoons cumin seeds, crushed
1 teaspoon dried oregano
1 red onion, chopped
1 celery stick, chopped
1 red chilli, deseeded and sliced
2 x 400 g (13 oz) cans chopped tomatoes
50 g (2 oz) sun-dried tomatoes, thinly sliced
2 teaspoons sugar
300 ml (½ pint) vegetable stock
2 x 400 g (13 oz) cans red kidney beans, drained
handful of coriander, chopped
100 g (3½ oz) low-fat soured cream
salt and pepper
1 small avocado
2 tablespoons sweet chilli sauce
2 teaspoons lime juice
Heat the oil in a large saucepan over a medium-low heat, add the cumin seeds,
oregano, onion, celery and chilli and cook gently, stirring frequently, for about
6–8 minutes or until the vegetables are beginning to colour.
Add the canned tomatoes, sun-dried tomatoes, sugar, stock, beans and coriander
and bring to the boil. Reduce the heat and simmer for about 20 minutes or until
the juices are thickened and pulpy.
Make the salsa. Peel, stone and finely dice the avocado and put it in a small
bowl. Halve the tomatoes, scoop out the seeds and finely dice the flesh. Add to
the bowl along with the chilli sauce and lime juice. Mix well.
Season the bean mixture with salt and pepper and spoon into bowls. Top with
spoonfuls of soured cream and the avocado salsa. Serve with toasted pitta or
For bean stew, heat 4 tablespoons olive oil in a small saucepan, add 2 crushed
garlic cloves, 1 tablespoon chopped rosemary and 2 teaspoons grated lemon rind
and gently fry for 3 minutes. Add 2 x 400 g (13 oz) cans butter beans with their
liquid, 4 large skinned and chopped tomatoes and a little chilli powder. Bring to
the boil, then simmer over a high heat for 8–10 minutes or until the sauce is
thickened. Season and serve with the avocado salsa and soured cream.