Corn and Two Bean Chili
PREPARATION: 10 MINUTES, COOKING: 25 MINUTES
2 tablespoons (30 ml) extra virgin olive oil
1 large onion, halved and sliced
1 red chile, seeded and chopped
1 41/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) chili powder
1 tablespoon (15 ml) tomato ketchup
1 1/4 cups (300 ml) vegetable stock, hot
1 tablespoon (15 ml) chopped fresh flat-leaf parsley
1 tablespoon (15 ml) chopped fresh oregano
freshly ground black pepper, to taste
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
15 ounce (425 ml) can low-sodium cannellini beans, drained and rinsed
1 cup (200 g) frozen corn
1 cup (250 g) fromage frais or plain yogurt, to serve
2 tablespoons (30 ml) snipped fresh chives
1 Heat the oil in a large frying pan over medium heat, and add the onion and chile and sauté for 5 minutes, or until the onion is lightly browned.
2 Stir in the tomatoes, chili powder, ketchup, hot stock, 11/4 cups (300 ml) water, parsley, oregano and pepper. Bring to a boil, reduce heat and simmer for 10 minutes, stirring occasionally.
3 Add the kidney beans, cannellini beans and corn. Simmer for another 10 minutes.
4 Transfer to a serving dish or bowl, sprinkle some extra oregano leaves on top and serve with a dollop of fromage frais and chives.
LEGUMES have a lot going for them. They’re an inexpensive source of protein, a good source of B-vitamins and, when sprouted, are an excellent source of vitamin C. In addition, kidney and cannellini beans provide more than three times the amount of fiber found in many vegetables.
|Corn and Two Bean Chili|