Fast fabulous bean chilli with lime and avocado
One-pot mixed bean chilli that’s super easy to make, healthy and delicious! This mixed bean chilli uses different vegetables, herbs and spices, giving you an excellent range of nutrition. The beans are an excellent source of protein, ammo acids, good carbohydrates, fibre and minerals. This bean chilli is a well-balanced dish making it an excellent idea for meal planning.
Ingredients
1 tbsp extra virgin olive oil
1 large red onion, diced
3 cloves garlic, crushed
3 tsp Mexican spice mix* (or 1 tsp each ground cumin, oregano and chilli powder)
2 sticks celery, diced
2 medium carrots, diced
2 zucchinis, diced
200g (4-5 approximately) Portabello mushrooms
453g jar mild chunky salsa
400g tin corn, drained, or 1½ cups frozen corn
400g tin crushed tomatoes
400g tin kidney beans, cannellini beans or chickpeas, drained
400g tin lentils (or ½ cup red lentils, rinsed - but add 1 extra cup of stock and allow an extra 10 minutes cooking time)
2-3 vegetable stock cubes or concentrated stockhandful baby spinach leaves
TO SERVE (not included in nutritional information)fresh corianderripe avocado2 limescorn chips
Method
Heat a large pot over medium heat. When hot add oil and onion and saute for 2-3 minutes.
Add garlic and spices and cook for 1-2 minutes.
Add celery, carrots, zucchini and mushrooms and cook for 2-3 minutes.
Then add salsa, corn, tomatoes, both tins of beans, lentils and stock.
Place lid on pot and bring to the boil.
Turn heat down and simmer for 5-8 minutes, until veggies (and lentils) are cooked.
Turn heat off and stir baby spinach leaves through.
Serve with coriander, avocado, lime and corn chips - or any other way you prefer!
Recipe courtesy of Caroline Trickey, Accredited Practising Dietitian (APD) - https://dietitiansaustralia.org.au/
