This hearty and nutritious dish combines a medley of beans, vegetables and spices to create a flavourful and satisfying meal. With its vibrant colours and robust flavours this chilli is the perfect choice for a quick and delicious dinner. Serves 2.
I tablespoon of olive oil
1 red onion, finely chopped
1 courgette, halved lengthways and sliced
2 garlic cloves, minced
I can of mixed beans or black beans
150g mushrooms, sliced
1 diced red pepper
1 can of chopped tomato
2 tablespoons tomato puree
1 teaspoon chilli flakes or fresh chilli (adjust to your spice preference)
1 teaspoon ground cumin
½ teaspoon chilli powder (adjust to your spice preference)
½ teaspoon Dr Coy’s bouillon or a stock cube
Sea salt & freshly ground black pepper to taste
Serving suggestion: Natural yoghurt and fresh parsley
Note: if you don’t like a fiery chilli replace the chilli powder and flakes with smoked paprika.
Sauté the onion and garlic in the olive oil until the onion is soft.
Add the spice powders/flakes and cook for 3 minutes. Toss in the mushrooms and pepper and cook for approx. 10 minutes.
Add the courgette and continue to cook for 5 minutes until it has softened.
Add the chopped tomatoes, beans, tomato puree and stock powder or cube and cook until they are heated through. The flavour is enhanced if it is cooked ahead and reheated.
Serve with a dollop of natural yoghurt and chopped parsley.
This will keep for 4 days in the fridge and is even tastier when reheated. It also freezes well.