3-Bean Chilli
A one-pot, budget-friendly 3-Bean Chilli recipe, packed with fiber, protein, and a diverse range of nutrients. Perfect for meal-prep and serving 4.
Servings
Ingredients
- 1 tsp olive oil
- 2 yellow onion, finely diced
- 1 tbsp dried oregano
- 1 tbsp sweet paprika
- 0.5 tbsp smoked paprika
- 1 tsp ground coriander
- 1 tbsp ground cumin
- 0.5 tbsp chilli powder
- 2 tbsp tomato paste
- 4 garlic cloves, minced
- 2 capsicums, diced
- 1 cup corn
- 1.5 cups cooked black beans
- 1.5 cups cooked kidney beans
- 0.5 cup split red lentils
- 400 g diced tomatoes
- 2.5 cups low-sodium vegetable stock
- 0.5 cup walnuts, chopped
- sea salt flakes to taste
To Serve
- squeeze lime juice
- cilantro
- avocado
- soy yogurt
Instructions
- In a large saucepan on medium heat, add the oil and onions. Cook for 4 to 5 minutes, stirring regularly until the onions begin to soften and turn golden.
- Add the oregano, sweet paprika, smoked paprika, coriander, cumin, chilli powder, tomato paste and garlic. Stir and cook for 1 minute until the mixture becomes fragrant.
- Add the capsicums, corn, black beans, kidney beans, red lentils, diced tomato, and vegetable stock to the saucepan. Stir until all ingredients are thoroughly combined.
- Reduce the heat, cover the saucepan, and let it cook for 20 minutes, stirring occasionally.
- Process or blend ⅓ of the chilli and add it back to the pot. Add the chopped walnuts, and let it cook for another 15 minutes, uncovered.
- Adjust the salt to taste. Serve the chilli with quinoa or brown rice, fresh coriander, avocado, and a squeeze of lime. Enjoy!
Video
Nutritional Information - Per Serving
Calories 477kcal | Carbohydrates 72g | Protein 23g | Fat 14g | Sodium 828mg | Fiber 20g | Vitamin A 223IU | Vitamin C 98mg | Calcium 192mg | Iron 7mg