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Red bean and pepper chilli

Red bean and pepper chilli

An ideal midweek supper using store cupboard ingredients to make a spicy sensation. Filling and fast!

Ingredients

  • 1 tablespoon oil
  • 1 medium onion, thinly sliced
    • 1 garlic clove, crushed
    • 1 small red pepper, seeds removed and sliced
    • 400g can red kidney beans, drained and rinsed
    • 200g sweetcorn, drained
    • 200g can chopped tomatoes
    • 100ml vegetable stock
    • 1 teaspoon sweet chilli sauce, or to taste
    • 1 tablespoon tomato purée
    • 1 teaspoon sugar
    • Black pepper
    • 4 tablespoons sour cream, to serve
    • Red chilli, thinly sliced, to serve (optional)
    • ½ medium avocado, peeled and diced
    • 100g (dried weight) rice

    • For men, add 2 scoops of vanilla ice-cream (200 kcal) for dessert

Preparation time:

Cooking time:

Skill level:

Medium

Serves:

Two

Method

  1. Heat the oil in a non-stick saucepan and when hot, tip in the onion, garlic and pepper. Cover and cook over medium heat for about 5 minutes, stirring occasionally, until softened and just beginning to turn golden brown.

  2. Stir in the beans, sweetcorn (no need to drain it), tomatoes, stock, chilli sauce, tomato purée and sugar.

  3. Bring just to the boil, cover and simmer gently for about 5 minutes, stirring occasionally.

  4. Top with the avocado, a spoonful of yogurt and red chilli, if using. Serve with rice cooked following packet instructions.

  5. This can be frozen at the end of step 3.

Nutritional information per serving:

kcalories

607

protein

18.2g

carbs

80g

fat

19.9g

Print recipe

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