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

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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