MEXICAN BEAN CHILLI
PROTEIN 19
CARB 68
FAT 24
FIBRE 26
507 KCAL

Ingredients

Ingredients Chilli (Serves 3)

  •  1 tin of black beans (230g)
  • 1 red onion
  • 1 clove of garlic
  • 1 courgette
  • 1 red or yellow pepper
  • 1 lime
  • 2 tbsp tomato puree
  • 1 vegetable stock cube
  • Chilli powder
  • Cumin
  • Paprika

Ingredients Guacamole

  • 2 avocados
  • 1 clove of garlic
  • 4 cherry tomatoes
  • 1 red chilli

Ingredients Salsa

  • 4 medium tomatoes
  • Handful of parsley
  • 3 x Tortilla chips

LEANER LIFE : MEXICAN BEAN CHILLI

Updated by Rachel Surgeoner: This is one of my go to recipes. It’s full of bold flavours and you can play around with the heat levels. The salsa cuts through the chilli and the guacamole gives that wonderful creamy zing topped with more lime. It’s a great dish to share with the family whilst not being too high in calories.

Heat a good slug of olive oil in a large pan and add the diced onion and start to soften with a lid on.

When it has started to cook add the garlic. Again give it a couple of minutes to cook then add the dried spices – cumin, paprika and chilli powder. Cook with the onions and garlic until soft.

Add the diced courgette and pepper. Keep the heat reasonably low and the lid on so the veggies can soften and sweat without catching on the bottom of the pan.

While the veggies are softening and taking on the flavour of the spices you can start to make your guacamole and salsa – keep an eye on your veggies though, set a timer for 10 mins.

Get yourself two bowls so you can make them at the same time.

Start with your garlic. Make sure you really crush the garlic with the back of a knife, a garlic crush or you can finely grate it. Personally I don’t like getting a huge lump of raw garlic but love the flavour it gives – the quantity you add to each bowl is your choice!

For the Salsa

Chop the large tomatoes into cubes, ideally small and the same size.

Finely chop your onion – again quantity is your choice.

Finely chop a large handful of parsley – I get in as much as I can!

Mix together and add lemon juice, salt and pepper to taste.

For the Guacamole

Hopefully your avocados will be nice and ripe. Slightly over ripe is better than under for guacamole. Scoop out the flesh and chop or mush the avocado to bring it together.

I use a few cherry tomatoes to bulk it out a little bit – finely chopped.

Again add as much finely chopped onion as you choose.

Finely sliced red chilli or chilli flakes depending on how spicy you like it.

Mix altogether and add your lime juice, salt, pepper and coriander if using.

After 10mins add your tomato puree, tinned tomatoes and black beans to your veggies. Add enough stock to give you your desired consistency – I like my chilli quite thick so I can scoop it up with the crispy tortillas! Stir to combine and taste – add some coriander and lime juice to taste at this point if you feel it needs a little kick.

Put the lid back on and bring to a low bubbly simmer – I think this chilli gets better the longer it cooks as all the flavours intensify but as there is no meat there is nothing that actually needs to be cooked through so cook it for as long as you have but ideally the veggies should be nice and soft and the sauce thick and super tasty.  When cooking with tinned tomatoes I find that adding a little honey, sugar or, randomly, mango chutney helps to intensify the tomato flavour!

Toast your wraps in the toaster on a low setting – they tend to catch quite easily so best to go easy to start. These can be served hot or cold – they crisp up when they cool down.

Serve your salsa and guacamole in some side dishes and add a little side dish of cut up limes, fresh coriander and the chipotle paste. Serve the chilli in deep bowl with rice, if having, and the toasted tortillas. Enjoy!