bean chilli with avocado salsa
How to make bean chilli with avocado salsa recipe
Serves 4–6
Preparation time 15 minutes, Cooking time 30 minutes
Ingredients:
3 tablespoons olive oil
2 teaspoons cumin seeds, crushed
1 teaspoon dried oregano
1 red onion, chopped
1 celery stick, chopped
1 red chilli, deseeded and sliced
2 x 400 g (13 oz) cans chopped tomatoes
50 g (2 oz) sun-dried tomatoes, thinly sliced
2 teaspoons sugar
300 ml (½ pint) vegetable stock
2 x 400 g (13 oz) cans red kidney beans, drained
handful of coriander, chopped
100 g (3½ oz) low-fat soured cream
salt and pepper
Salsa
1 small avocado
2 tomatoes
2 tablespoons sweet chilli sauce
2 teaspoons lime juice
Method:
Heat the oil in a large saucepan over a medium-low heat, add the cumin seeds, oregano, onion, celery and chilli and cook gently, stirring frequently, for about 6–8 minutes or until the vegetables are beginning to colour.
Add the canned tomatoes, sun-dried tomatoes, sugar, stock, beans and coriander and bring to the boil. Reduce the heat and simmer for about 20 minutes or until the juices are thickened and pulpy.
Make the salsa. Peel, stone and finely dice the avocado and put it in a small bowl. Halve the tomatoes, scoop out the seeds and finely dice the flesh. Add to the bowl along with the chilli sauce and lime juice. Mix well.
Season the bean mixture with salt and pepper and spoon into bowls. Top with spoonfuls of soured cream and the avocado salsa. Serve with toasted pitta or flatbreads.
For bean stew, heat 4 tablespoons olive oil in a small saucepan, add 2 crushed garlic cloves, 1 tablespoon chopped rosemary and 2 teaspoons grated lemon rind and gently fry for 3 minutes.
Add 2 x 400 g (13 oz) cans butter beans with their liquid, 4 large skinned and chopped tomatoes and a little chilli powder. Bring to the boil, then simmer over a high heat for 8–10 minutes or until the sauce is thickened. Season and serve with the avocado salsa and soured cream.
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| bean chilli with avocado salsa |
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