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Sugar bean and sweet corn chili – RECIPE

Meat-free Mondays don’t have to be void of flavour with this sugar bean and sweet corn chili. Monday’s don’t have to be the only meat-free days either. We should be trying to eat legumes and vegetables more regularly and this is another recipe that will help you get there. After all we know that we should “Eat food. Not too much. Mostly plants.”

photo (30)This flavourful dish is packed with nutrients and takes only 30 minutes to prepare.

  • Fiber
  • Energy
  • Protein
  • Lycopene
  • Folate
  • Iron
  • Monounsaturated fat

This bean and sweet corn chili is a great option for an active lifestyle but for less active days and weight loss goals you will want to keep your portion size down.

Ingredients for 4

1 onion, finely chopped
2 garlic cloves, minced
500 g small tomatoes, chopped (or 2 tins)
1 red pepper, chopped
1 tin sugar beans (or other bean of choice)
2 cobs corn with kernels removed (or 1 tin NOT creamed)
1 chili
1 tbsp tomato paste
250 ml stock
1 tsp cumin
1 tsp ground coriander
1/2 tsp smoked paprika
salt and pepper
1 lemon
1 avocado, sliced
30 g fresh coriander, chopped
60 g cheddar cheese, grated
brown rice to serve
  1. Start by getting your brown rice cooking in a pot, 1 part rice to 2 parts salted water
  2. In a pan over a medium heat gently fry the onion in a little canola oil or butter for 2 minutes
  3. Add the dried spices, chili and tomato paste and continue cooking for 2 minutes
  4. Add the garlic and cook for 1 minute
  5. Add the tomatoes and stock and bring to the boil
  6. After 10 minutes add the peppers, corn and beans and cook for a further 5 minutes
  7. Taste and season with juice of 1 lemon, salt and pepper
  8. Serve your bean and sweet corn chili with a ladle of rice topped with avo, coriander and cheese

Enjoy Mondays and better health.




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