Make this fiery five bean chilli in 15 minutes flat for a delicious weeknight dinner.
The perfect protein-rich ingredient for your 15-minute fiery five bean chilli is simply beans! Not only are kidney beans packed with protein, they're also a great source of vitamin B1, iron, potassium and magnesium — to name just a few.
Ingredients For Our Five Bean Chilli
Serves: 4
- 1 tbsp. Coconut Oil or rapeseed oil
- 1 white onion (chopped)
- 3 cloves garlic (peeled and finely chopped)
- Spices: 2 tsp. hot chilli powder, 1 tbsp. ground cumin, 1 tsp. paprika
- Beans: 400g tin mixed bean salad, 400g tin kidney beans, 2 tbsp. refried beans (optional)
- 200ml vegetable stock
- 400g chopped tomatoes
- 2 tbsp. tomato puree
- 300g brown rice (cooked)
- 1 lime
Method
1. Place a large saucepan on a medium heat and add coconut oil. Once melted, add onions and cook for 5 minutes, stirring occasionally. Add the garlic and spices then cook for a further 2 minutes while stirring.
2. Add the beans, chopped tomatoes, vegetable stock and tomato puree. Bring the mixture to the boil and then cover the pan with a lid and leave to simmer for 10 minutes on a medium to high heat, stirring occasionally.
3. Once cooked, serve with cooked brown rice and a squeeze of lime juice. Perfection.
To store, cover the chilli and allow to cool completely. Once cooled, transfer to the refrigerator and store for up to 3 days.
MACROS PER PORTION
Nutritional info per serving:
| Calories | 499 |
|---|---|
| Total Fat | 7g |
| Total Carbohydrates | 86g |
| Protein | 21g |
Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.
Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.
In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.
