Free Healthy Recipe - Red Kidney Bean Chilli

Low fat, Low GI

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Made from beans instead of minced beef this is an economical meal that is low in saturated fat, high in fibre, and loaded in antioxidants.

Ingredients

1 tbsp cumin seeds

1 tbsp olive oil

2 large brown onions, finely chopped

2 cloves garlic, crushed

1 small red chilli, seeded and finely chopped

1 tbsp paprika

2 cans chopped tomatoes

2 tbsp fresh oregano, chopped

1 tbsp red wine vinegar

2 cans red kidney beans, drained and rinsed

1 tsp Tabasco sauce

1 Lebanese cucumber

½ cup low fat ricotta

½ cup low fat yoghurt

½ cup coriander, chopped

Method

Dry roast the cumin seeds in a non-stick pan and shake over a moderate heat until fragrant. Allow the cumin to to cool slightly then grind the seeds with a pestle and mortar.
Heat the oil in a pan and add the onions and garlic and cook until soft. Add the cumin, chilli, and paprika and cook for a further minute or two.

Add the canned tomatoes, oregano and vinegar and rinse the tomato cans out in a little water (about ½ cup each) adding that to the pan too. Add the beans and cook gently for about 40 minutes) partially covered, adding more liquid is necessary.
Grate the cucumber into the ricotta and yoghurt and stir to combine. Stir through the fresh coriander and season with black pepper.

Serve with baby spinach, chopped fresh tomato, sliced avocado and wholemeal pitta pockets.

Makes 6 servings

Prep Time:	10 mins
Cooking Time:	50 mins
Ready in:	60 mins
Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj	1901 kj
Calories	454 kcal
Fat	16.3 g
Saturated Fat	4 g
Total Carbohydrate	47.9 g
Total Protein	22.5 g
Fibre	17.7 g

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