Cool nights and a warm bowl of chilli are a perfect weeknight dinner. The recipe requires little work, a great mid-week leave-it-cook-on-the-stove with my feet up kind of dish. So, lets talk about what beans are best to use. I used to use organic black beans, but recently noticed Woolworth sold tins of organic 3 bean mix with no added salt that include black beans, pinto and red kidney beans, these would work really well too in the chilli. In most of my cooking, I use fresh herbs because hubby grows them, but dried herbs would work equally fine too. The amount of chilli to use is your choice as to how hot you’d like the chilli.
· Like other legumes, such as peanuts, peas, and lentils, black beans are prized for their high protein and fibre content. They also contain several other key vitamins and minerals that are known to benefit human health.
· Black beans may help maintain healthy bones, ward off heart disease, manage diabetes, prevent cancer, aid digestion and help with weight loss.
· Black beans contain around 114 calories per half-cup.
BLACK BEAN CHILLI
1 onion, finely diced
2 garlic cloves, minced
1 chilli, deseeded and chopped
2 tablespoons cumin powder
1 sprig fresh rosemary, chopped
1 tablespoon fresh thyme, chopped
2 tablespoons tomato puree
400 gram tin black beans
400 gram tin tomatoes
150 ml water
1 tablespoon coconut sugar
Saute onion and garlic in a little water for about 5 minutes until soft. Add chill, rosemary, thyme and tomato puree and cook a further 5 minutes. Add beans, tomatoes, water and coconut sugar and bring to boil, then simmer for about 30 minutes until the chilli has a thick consistency. Serve in bowls with fresh tomatoes, green onions, vegan feta and fresh herbs. Enjoy!