How to make veggie bean chilli

Veggie Bean Chilli

Veggie bean chilli

Serves 4

Prep: 10 –12 mins, cook on high heat for 2 – 3 hours, or low heat for 4–6 hours

2 medium onions
2 garlic cloves
1 tbsp oil
½ tsp dried chilli flakes
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground cinnamon
​150ml hot vegetable stock (made with 1 vegetable stock cube)
​400g can chopped tomatoes
​395g can red kidney beans in chilli sauce
1 tsp mixed dried herbs
​400g can mixed beans
flaked sea salt
ground black pepper

First, peel and thinly slice the onions and peel and crush the garlic. Heat the oil in a large non-stick frying pan and fry the onions for 5 minutes, or until softened and lightly browned, stirring frequently. Add the garlic, chilli flakes, cumin, coriander and cinnamon and cook for a further minute.

Transfer to the slow cooker. Stir in the stock, canned tomatoes, red kidney beans in chilli sauce and dried herbs. Drain the mixed beans in a sieve and rinse under cold running water. Add to the slow cooker and season with salt and pepper.

Stir well then cover with the lid and cook on high for 2 – 3 hours or low for 4 – 6 hours, or until the sauce is thick and the spices have mellowed. If you get a chance, stir the chilli halfway through the cooking time, quickly replacing the lid.

Flat-freeze the cooked and cooled chilli in labelled zip-seal bags or freezer-proof containers for up to three months, or, thaw overnight in the fridge and reheat in the microwave or a large saucepan over a medium heat, stirring frequently, until piping hot for a warming supper that all the family can enjoy. Serve with cooked rice, topped with natural yoghurt and fresh coriander, or flatbreads and salad with soured cream and a little grated cheese. You’ll find my recipe for easy yoghurt flatbreads, below, but you can use warmed mini tortillas instead if you like – just don’t forget to add the extra calories.

Yoghurt flatbreads

Mix 200g self-raising flour, 1/4 teaspoon of fine sea salt, 100g low-fat natural yoghurt and 3 tablespoons of cold water to make a soft, pliable dough. Knead briefly then divide into 4 portions and roll out on a lightly floured surface until around 5mm thick. Place a large non-stick frying pan over a high heat. Cook the flatbreads, one at a time, for 11/2–2 minutes on each side, or until lightly browned. Serve warm with the curry. Makes four.

This recipe was taken from Justine Pattison's Slow cooker without the calories, published by Orion Books in Trade Paperback and eBook, priced £14.99/£7.99