Chilli with Beans, Tomatoes & Corn
Clear your arteries with the fibre in beans, the vitamin C in carrots and the vitamins C, B6 and folate in capsicums.
Ingredients
Serves: 6
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 1 medium red capsicum, seeded and coarsely chopped
- 1 small carrot, peeled and diced
- 1 small celery stalk, diced
- 4 cloves garlic, crushed
- 3 tablespoons chilli powder
- 2 tablespoons sweet paprika
- 2 teaspoons dried oregano
- 1 teaspoon ground cumin
- 1 can (800 g) whole tomatoes with their liquid, chopped
- 2 cans (420 g each) cannellini beans, drained and rinsed
- 1 can (425 g) black beans, drained and rinsed
- 1 cup (250 ml) water
- ¼ cup (60 ml) salt-reduced soy sauce
- 2 cups (300 g) frozen corn kernels
Directions
Preparation:15min ›
Cook:45min ›
Ready in:1hour
- Heat oil in a large non-stick saucepan over medium-high heat. Add onion, capsicum, carrot, celery and garlic. Cook until vegetables are softened, about 5 minutes. Stir in chilli powder, paprika, oregano and cumin. Cook 1 minute.
- Add tomatoes, beans, water and soy sauce to saucepan. Simmer, uncovered, 30 minutes, stirring occasionally. Stir in corn. Simmer a further 10 minutes.
fresh ideas
While black beans, white beans and yellow corn are a hearty foundation for this protein-rich vegetarian chilli, any bean will do. You can also substitute an equal amount of canned (or cooked from dry) lentils for the beans used in this recipe. If you use lentils, add them with the corn near the end of cooking; simmer just for the final 10 minutes.
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Reviews (4)
This wholesome and tasty meal was so nicely balanced for flavor and texture. Loved by husband and daughter as well as myself. We served it on a bed of rice, but would probably also go well on corn chips, or as my daughter did, on a warm wrap with lettuce or spinach leaves. A huge hit in my home and new favourite recipe! - 01 Jun 2015
Loved it. Great vegetarian chilli. Next time I'll see if I can just make the flavour a little more rounded and heavy. Perhaps a different soy sauce? - 08 Jul 2009
Loved it - great for the cooler days of late. - 14 Feb 2009
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