This mixed bean chilli is both nutritious and delicious. It is also ideal for batch-cooking and it never gets dull, as you can mix and match how you serve it – pop it into tortilla wraps and serve with my simple smashed avocado and homemade salsa, enjoy it as a jacket potato filling with grated cheese, serve with homemade baked potato wedges or steamed rice – all finished off with your choice of herbs and wedges of lime for a refreshing zing. This recipe is full of flavour, but is still fairly mild, so adjust the heat accordingly if you prefer something a little spicier.
Benefits: The high fibre content in beans and vegetables like onions, peppers and tomatoes promotes healthy digestion. Avocados are an excellent source of healthy monounsaturated fats and vitamin E.
This recipe is from my new book How Not to Eat Ultra-Processed.
Vegan • Serves: 4 people • Prep time: 10 minutes Cook time: 20–25 minutes
Ingredients for the chilli
- 1–2 tbsp olive oil
- 1 onion, finely chopped
- 1 red, yellow or orange pepper, halved, deseeded and chopped
- 3 garlic cloves, crushed
- 2 tsp smoked paprika
- 1 tsp mild chilli powder, or to taste 2 tsp ground cumin
- 1 tsp dried oregano
- 1 tbsp tomato purée
- 1 tsp unsweetened cocoa powder
- 400g tin chopped tomatoes
- 400g tin mixed beans, drained and rinsed
- 400g tin black beans, drained and rinsed
- Salt, to taste
For the smashed avocado – 2 medium-sized ripe avocados, peeled, stones removed, and sliced, 2 cloves garlic, crushed, 1 tbsp freshly chopped coriander (optional) Lime juice, to taste, Pinch of chilli flakes, to taste (optional) and Salt, to taste.
To serve – Jacket potatoes, homemade baked potato wedges or brown rice, Freshly chopped coriander or finely chopped chives, Sliced spring onions, Plain yoghurt of your choice (optional), Grated cheese or vegan-friendly alternative (optional) and Lime wedges (optional).
Method
- Heat the oil in a medium-sized hob-safe casserole dish set over a medium heat, and fry the onion and pepper for 10 minutes, stirring often, until golden and starting to soften.
- Add the garlic, smoked paprika, mild chilli powder, dried cumin, dried oregano, tomato purée and cocoa powder and continue to cook for 1 minute, stirring often.
- Pour in the chopped tomatoes, mixed beans and black beans. Rinse out the tin of tomatoes with 100ml water and add to the pan. Add a pinch of salt, stir and bring to a simmer.
- Moderate the heat and simmer for 20–25 minutes, stirring occasionally, until thickened.
- Meanwhile, make the smashed avocado: tip the avocados into a bowl and mash with a fork to break down to the consistency you desire (depending on whether you prefer it chunky or smooth). Mix in the garlic, coriander (if using) and lime juice, chilli flakes and salt, to taste. Set aside.
- Once the chilli has thickened and reduced, taste and adjust the seasoning and spices to suit your preference. Serve warm with your choice of either jacket potatoes, homemade baked potato wedges or rice, with a spoonful of the smashed avocado. Garnish with your choice of toppings – I like to mix it up each time, but my favourites include: freshly chopped coriander, finely chopped chives, sliced spring onions, a spoonful of plain yoghurt, grated cheese and lime wedges.
- Storage: Serve straight away or leave to cool completely before storing in an airtight container in the fridge for up to three days. The smashed avocado will also keep for up to three days in an airtight container, but will lose its vivid green colour and will start to go brown – adding an avocado stone to the centre of the container will help slow down this process.
