Fast fabulous bean chilli with lime and avocado

Prep Time: 10 mins
Cooking Time: 15 mins
No of Serves: 8

Recipe courtesy of Caroline Trickey Accredited Practising Dietitian

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 large red onion, diced
  • 3 cloves garlic, crushed
  • 3 teaspoons Mexican spice mix* (or 1 teaspoon each ground cumin, oregano and chilli powder)
  • 2 sticks celery, diced
  • 2 medium carrots, diced
  • 2 zucchinis, diced
  • 200 grams (4-5 approx) Portabello mushrooms
  • 453g jar mild chunky salsa (I used Misson brand)
  • 400 gram tin corn, drained, or 1½ cups frozen corn
  • 400 gram tin crushed tomatoes
  • 400 gram tin black beans, drained
  • 400 gram tin kidney beans, cannellini beans or chickpeas, drained
  • 400 gram tin lentils (or ½ cup red lentils, rinsed – but add 1 extra cup of stock and allow an extra 10 minutes cooking time)
  • 2 – 3 vegetable stock cubes or concentrated stock
  • handful baby spinach leaves
  • To serve: fresh coriander, ripe avocado, 2 limes
  • corn chips, optional

Note – nutritional information does not include avocado

Nutrition Information (per serve)

Energy 1216 kJ (291 calories)
Protein 15g
Total Fat 4g
Carbohydrates 38g
Saturated Fat 0.6g
Sugars 14g
Dietary Fibre 15g
Sodium 957mg

Method

  1. Heat a large pot over medium heat. When hot add oil and onion and saute for 2-3 minutes.
  2. Add garlic and spices and cook for 1-2 minutes.
  3. Add celery, carrots, zucchini and mushrooms and cook for 2-3 minutes.
  4. Then add salsa, corn, tomatoes, both tins of beans, lentils and stock.
  5. Place lid on pot and bring to the boil.
  6. Turn heat down and simmer for 5-8 minutes, until veggies (and lentils) are cooked.
  7. Turn heat off and stir baby spinach leaves through.
  8. Serve with coriander, avocado, lime and corn chips – or any other way you prefer!

 

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