Quick recipe time for a vegan three bean chilli I cook for the children at the nursery group I work for, one of my all time favourite and really easy! We don’t always need “fancy” ways to guarantee protein intake, as beans have 24g protein per 100g of dry beans. Beans are an excellent low fat protein source and also provide iron, potassium and fibre. Additionally, this recipe is made exclusively from cupboard staples and doesn’t need an expensive “extra ingredient” shopping trip.
You’ll need
x one onion
x two cloves of garlic
x two tins of tomatoes
x a tin of kidney beans
x a tin of cannelini beans
x a tin of borlotti beans
x 250g of frozen sweetcorn
x a red pepper
x 1 tbs oregano
x 1 tbs of mixed herbs
x 1 pinch of chilli powder (more if you’re not cooking for children)
x a splash of oil
– dice the onion and crush the garlic with the back of your knife. Fry off in a large pot or pan until they are golden, then add two tins of tomato, fill one with water and add as well. Add all herbs, bring to the boil, reduce the temperature and let simmer for at least 20 minutes. Dice the red pepper. Open the tins of beans and put them through a sieve. Add some cold water to wash, then drain. Add the beans, the sweetcorn and the diced pepper and simmer for another 30 minutes. Season to taste and serve with bread, wraps or rice.
Tipp: For a quick sour cream just mix a cup of (vegan) sour cream with the zest and juice of a lemon, add some salt and pepper and some granulated garlic.
Jana Jarrett Nutrition 