Black Bean Chilli

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I love this dish. Black Bean Chilli goes well with, on and in so many things! It’s quick and packed with veges and flavour – so when you can’t think what to make, chuck this on!


Ingredients *

  • 1 tablespoon oil

  • 1 large red onion

  • 2 courgette

  • 2 carrots

  • 2 cans of black beans

  • 1 can tomatoes

  • 1 can corn kernels 

  • 1 tablespoon minced garlic

  • 1 teaspoon minced ginger

  • 1 tablespoon tomato paste

  • 1 tablespoon paprika

  • 1 tablespoon dried oregano

  • 1 tablespoon ground cumin

  • 1 teaspoon turmeric

  • 1/4 teaspoon cayenne pepper

  • 1/2 teaspoon ground black pepper

  • 1 teaspoon fine sea salt (approx to taste)

Preparation

  • Finely dice red onion

  • Halve lengthways and thinly slice carrot and courgette

  • Place aside paprika, oregano, cumin, turmeric, cayenne pepper and black pepper in a small bowl

Method

  1. Add the oil to a wok or deep pan and lightly brown onion, carrot and courgette over a medium high heat.

  2. Once lightly browned, add garlic, ginger and tomato paste and stir to combine. Allow to brown slightly.

  3. Once vegetable mix is browned and combined, tip the spices from the bowl into the wok and stir until mix is evenly coated.

  4. Tip in all of the canned food (black beans, corn and tomatoes), liquid and all. With canned beans, a large amount of the nutrients is often in the liquid.

  5. Bring to a bubbling boil, and then reduce to low to simmer and thicken.

  6. Salt to taste.

  7. To serve: I like this with rice, but it can also be eaten with corn chips or polenta or in tacos or in burritos – what ever floats your boat. Have it on toast if you want! Personally, I always eat it with hummus, dark green leafy vegetables and basmati rice. This all keeps well in the fridge and means I have lunches for days.


Ingredient Notes

This is absolutely crucial: for the tinned vegetables, buy the best quality you can afford. It will make a huge difference to the final dish. Buy organic black beans that are free of emulsifiers or strange ingredients. In New Zealand, I buy Ceres Organics Black Beans. The type of tinned tomatoes you buy will also greatly impact the meal. I buy Watties Crush and Sieved Tomatoes as they have a rich tomato flavour.

A reason food often comes out bland is that people are often afraid or unwilling to use too many spices. While this can go wrong and ruin a dish (too much cayenne pepper anyone?), using a hearty amount of spice will make the dish flavourful and delicious. Spices often have serious health benefits as well, making this a total won-win. If price is a factor, then stop buying spices from the supermarket, which are expensive and low volume. Heading to the local organic food, ethnic food or bulk food store will get you three times the spice for the same low price.

recipesJames Stanbridge