Household-friendly black bean chilli recipe

This recipe is a winner in case you are making an attempt to shed a number of kilos but additionally have a hungry household to feed. Have one serving of chilli with brown rice (50g cooked weight = 65 energy) for your self; the remainder of the household may help themselves (they may like a sprinkle of grated cheddar excessive, too).

Timings 

Prep time: 10 minutes

Cook dinner time: 40 minutes 

Serves

4

Energy per serving

230

Elements 

• 1 tbsp olive oil
• 1 small onion, finely diced
• 2 tsp paprika
• 2 tsp floor cumin
• 2 tsp floor coriander
• ¼ tsp chilli powder (or to style)
• 2 carrots, peeled and grated
• 1 x 400g tin chopped tomatoes
• 2 tbsp tomato purée
• 1 tsp brown sugar
• 2 x 400g tins black beans, drained and rinsed

Technique 

1. Place a big saucepan on a medium warmth, add the oil and fry the onion gently for 3-4 minutes. 
2. Add the spices and fry for an extra minute.
3. Add the carrot and tomatoes, stir within the tomato purée and brown sugar, and add sufficient water to cowl. 
4. Simmer for quarter-hour.
5. Add the beans and simmer for an additional 20 minutes, longer when you’ve got time because the flavours will intensify. 
6. Add a bit of extra water if it will get too dry at any level.
7. Style and season accordingly with salt and pepper, then serve.