Thursday, 26 February 2009

3 Bean Chilli

One of the staples of my eating these days is 3 Bean Chilli. It's delicious, nutritious and very very filling. As an added bons it' totally free on Green days and Extra Easy.

Here's the recipe.

1 onion
3 garlic cloves
400g can of red kidney beans
400g can mixed beans
200g can chickpeas
small handful of fresh coriander or 1 tbsp dried
Fry light
1-2 tsp chilli powder
1 tsp ground cinnammon
2 tbsp ground cumin (I half that!)
2 X 400g cans chopped tomatoes
1 tsp artificial sweetener
salt and freshly ground black pepper
4 tbsp very low fat natural fromage frais
Pinch of paprika


1. Finely chop the onion and garlic cloves. Drain and rinse the beans and chickpeas. Roughly chop the coriander.

2. Spray a large pan with Fry Light and place over a medium heat. Add the onion and garlic and stir fry for 2-3 mins.

3: Add the chilli powder, cinnamon, cumin, tomatoes and sweetener. Bring to the boil. Season well, cover tightly and cook over a low heat for 10 mins.

4: Add the beans and chickpeas. Mix well. Return to heat for further 10 mins.

5: Serve in warmed bowls. Spoon over a tablespoon of fromage frais, sprinkle with paprika and garnish with coriander.

I am casual with this ingredient list. I use whatever bean selection is in my cupboard, including baked beans and it's fine. I often chuck fresh chilli in, which is great. If I don't have any fromage frais in then I just miss that part off and it's still fine. The fromage frais is delicious though! I serve it with boiled rice and it goes a very long way! It's a brilliant midweek, close to payday store cupboard ingredient meal and allegedly costs only 75p per serving so perfect in the current economic climate.

(I have copied this recipe directly from Slimming World Magazine.)


Jessica @ Pudget: Losing Weight On A Budget said...

This sounds really good. I love chili!

rosiero said...

Sounds yummy. I might give it a try.

Brenny said...

OOhhh that 3 bean chilli sounds gorgeous & I have a can of mixed beans in the cupboard that I didn't know what to do with!
You're doing great!!

sonia said...

Hi Wendy, I hope you are well on your way to the size 12. I cook this every couple of weeks, thank you for sharing it.

sonia said...

Hi Wendy. I hope you have reached your size 12, I love the receipe and cook it every couple of weeks. thank you for posting it for everyone to see.

Anonymous said...

Currently attempting this in the slow cooker with added red peppers, carrot and celery... :-)