Fuss Free Flavours

January and February were use it all up months, it is now March and I am still using it all up! I wanted to make chilli and I decided to make a mixed bean version rather than a meat one and use some tins up. This dish contains several portions of vegetables all counting towards your 5-a-day. The recipe is substitution friendly, just use whatever beans and vegetables you have; kidney beans are traditional for chilli and the pureed black beans beans give it a meaty texture and appearance. I made it in my slow cooker as I think that slow cooking gives the flavours more time to develop and mingle, but a casserole in a low oven will work just as well.

Beans are packed with flavour, protein and count towards your 5 a day, they have the additional benefit of being low GI. In short they are wonder foods, and coming in cans are convenient. Cooking your own beans from dried is certainly better for the environment but does require a little more effort and care and is something that I shall be returning to later this year.

Chilli is best served the next day reheated as the flavours will develop further. Be warned that it will also get more fiery whilst cooking so do not do as I once did and get the heat just right and then cook!

5 Bean Chilli (Serves 8 hungry people)

2 tsp cumin
2 tsp coriander seeds
2 large dried chillies

2 onions chopped
2 sticks of celery chopped
2 cloves of garlic
2 tsp sunflower oil

2 tins plum tomatoes (or use fresh)
1 tin haricot beans
1 tin black eyed beans
1 tin aduki beans
1 tin kidney beans
1 tin black beans (I used soaked and coked dried beans)

1tbs cocoa powder
1tbs paprika
1 tbs sweet chill sauce (or tomato ketchup)
2 tbs tomato puree
S&P; to taste

Dry fry the cumin, coriander and whole chillies and when aromatic grind, add to the slow cooker pot. Add the tinned tomatoes and rinsed and drained beans (I reserved half the black beans and their liquid and blitzed them with a stick blender before adding – this will add colour and thicken the sauce).

Fry the onion, celery and garlic and add to the chilli. Add the cocoa, paprika, sweet chilli sauce and tomato puree, stir and allow to gentle bubble for a few hours.

Serve with any of rice, grated cheese, guacamole, salsa.

This freezes well, I eat it for work lunches.