Vegetarian Chilli Stew
- 1 cup (200g) dried red kidney beans, soaked overnight in cold water
- 1 tbsp olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, crushed
- 1 large red capsicum, cut into 2.5 cm pieces
- 1 large green capsicum, cut into 2.5 cm pieces
- 300g butternut pumpkin, cut into 2.5 cm pieces
- 2 tbsp cocoa powder
- 1 tbsp soft brown sugar
- 1 tsp dried marjoram
- 1/2 tsp salt
- 1 1/2 cups (375g) canned chopped tomatoes
- 1 tsp hot chilli powder
Preparation:15min › Cook:2hours45min › Ready in:3hours
- Drain and rinse the beans, then place them in a large saucepan. Cover with plenty of water and bring to the boil. Reduce to a simmer, then cover and cook for about 2 hours or until the beans are tender. Drain, reserving 1 cup (250 ml) of the soaking liquid.
- In a flameproof casserole dish, heat the oil over a medium heat. Add the onion and garlic and cook for 7 minutes or until tender. Stir in the capsicums and butternut pumpkin and cook for 4 minutes or until the capsicums are cooked but still maintain some crunch. Add the cocoa powder, sugar, marjoram and salt, stirring to coat.
- Stir in the drained beans, the reserved liquid, the tomatoes and chilli powder and bring to a boil. Reduce to a simmer, then cover and cook for 30 minutes to blend the flavours.
Some more ideas…
If you don't have the time to soak and cook dried beans, substitute 2½ cups (475g) of drained and rinsed canned beans. Skip step 1 and add the beans in step 3 with 1 cup (250 ml) vegetable stock, preferably homemade.
Red kidney beans – and all other pulses – are a good source of dietary fibre, particularly soluble fibre which can help to reduce high blood cholesterol levels.
Each serving provides
GI estimate low.
I added corn and used sweet potato instead of the pumpkin. I left the capsicum and marjoram out and used raw cacao powder instead of cocoa powder. I also used Mexican chilli powder instead of hot chilli powder. Both adults and kids enjoyed this. - 27 Jul 2013