Free Healthy Recipe - Red Kidney Bean Chilli
Low fat, Low GI
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.
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
½ cup low fat ricotta
½ cup low fat yoghurt
½ cup coriander, chopped
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.
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.
Serve with baby spinach, chopped fresh tomato, sliced avocado and wholemeal pitta pockets.
Makes 6 servings
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