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Chickpea and Bean Chilli Recipe

Pulses are high in protein, low in fat and low in calories, and they are also a super source of folate and fibre. Chickpeas (garbanzo beans) have also been shown to help reduce blood sugar and cholesterol, and improve gut health.

Serves

4

Ingredients

  • 3tbsp olive oil
  • 1 large onion
  • 1tsp ground turmeric
  • 1tsp ground cardamom
  • 1tsp ground cumin
  • 1 yellow (bell) pepper, deseeded and diced
  • 1 red (bell) pepper, deseeded and diced
  • 2 celery sticks, chopped
  • 2 garlic cloves, crushed
  • 1tsp dried chilli (red pepper) flakes
  • 2 x 400g cans chickpeas (garbanzo beans)
  • 1 x 400g can kidney beans
  • 1 x 400g can chopped tomatoes
  • freshly ground black pepper

Method

Gently heat the olive oil in a saucepan over a low heat. Add the onion and sweat for 5 minutes, or until softened. Stir in the turmeric, cardamom and cumin, then add the peppers and celery, and cook for 8-10 minutes. Stir in the garlic, chilli flakes, chickpeas, kidney beans and tomatoes, and simmer for a further 10 minutes.

Season the chilli with freshly ground black pepper to taste, and serve with rice.

Recipe taken from The Immunity Cookbook by Kate Llewellyn-Waters, with photography by Steven Joyce. Published by Quadrille

                                         

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