Quick kidney bean chili
January 16th, 2008
I’m a big fan of kidney beans and use them regularly in dishes including salads, main meals and one of my favorites, kidney bean chili.
This recipe is something that my partner and I came up with and is a combination of a few other chilli recipes. We eat this quite often for lunch and add it to a tortilla and include a bit of lettuce and tomato. It really is yummy and keeps you going for the rest of the day until your dinner. You can also add low fat cheese.
It freezes really well and is sure to become a favorite.
First of all, a bit of information on just how good kidney beans are for you. Kidney beans are a good source of protein, fiber and iron, but it is also full of folate, B vitamins and minerals like magnesium and manganese.
They are also high in antioxidants, saponins and potassium (to reduce high blood pressure and stroke).
Ingredients
1 tablespoon olive oil
1 onion, chopped
2 red bell peppers, seeded and chopped
1 can diced tomatoes or if in season, 6 tomatoes diced
1/2 cup corn kernels
1 teaspoon ground black pepper
1 teaspoon ground cumin
2 teaspoons chili powder (add as little or as much as you like)
1 can kindey beans (850g can) drained and rinsed (we like to keep a small amount of the juice to keep it moist)
1 teaspoon salt
Directions:
1. Heat oil in large saucepan over medium heat. Sautee the onion for 2 mins and add bell peppers, tomatoes and corn and cook for 10 minutes or until onions are translucent. Season with black pepper, cumin and chili powder.
Stir in kidney beans and salt. Bring to boil then simmer on low heat for 10 minutes or until liquid has reduced.
2. That’s it, your done!
This chili is really nice in a tortilla with some low fat cheese, lettuce and tomato. You can also eat the chili on it’s own or as a side.
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