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–+ servings

3 Bean Chilli and rice

A mid week healthy meal that packs a flavour punch and is meatless.
Print Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Course Dinner, Lunch
Cuisine Fusion, Mexican
Servings 4
Calories 210 kcal

Equipment

  • 1 rice cooker
  • 1 frying pan with lid
  • 1 Chopping Board
  • 1 Chef Knife
  • 1 Non slip mat
  • 1 Spatula

Ingredients
  

  • 250 g tin of tomatoes (1/2 tin)
  • 250 g tin of borlotti beans (1/2 tin)
  • 250 g tin of red kidney beans (1/2 tin)
  • 250 g tin of callenini beans (1/2 tin)
  • 1 tsp chilli fllakes
  • 1/4 tsp liquid smoke or 1 1/2 tbsp bbq sauce
  • 1 garlic clove
  • 1/4 veggie stock cube
  • 150 ml water
  • 2 small red chili
  • 1 tsp oregano
  • 1 tsp brown sugar - gula merah

Serving

  • 250 g cooked rice (cup)
  • 1 avocado
  • 20 ml sour cream
  • 30 g cheddar cheese grated

Instructions
 

Prepare & wash the rice (important!)

  • Measure 1 cup uncooked rice. Place in a bowl or sieve and rinse under cold running water, stirring with your hand, until the rinse water runs clear (usually 2–3 rinses). This removes excess starch and helps the rice cook evenly. Drain.
  • Put the rinsed rice in the rice cooker and add 2 cups water. Close lid and start the rice cooker straight away (cooking time ≈ 40 minutes).

Prepare veg & aromatics

  • Peel and finely chop/crush the garlic.
  • Deseed (if preferred) and finely slice the red chillies.

Start the chilli

  • Put saucepan on hob No. 5 (simmering). Add a small splash of oil. Gently cook the garlic and fresh chillies for 1–2 minutes until fragrant.
  • Add tomatoes & seasonings
  • Stir in the chopped tomatoes, chilli flakes, oregano, gula merah, and liquid smoke or BBQ sauce.

Build the sauce

  • Crumble in the ¼ vegetable stock cube and add 150 ml water. Stir well.
  • Increase to hob No. 7 (boiling) and let it come to the boil for ~2 minutes.
  • Add the beans
  • Stir in the rinsed borlotti, kidney, and cannellini beans. Reduce heat back to hob No. 5 (simmering).

Simmer

  • Cover and simmer gently for 20–25 minutes, stirring occasionally. Taste and adjust seasoning (salt, chilli, sweetness) as needed.

Serve

  • When rice is done, fluff with a fork. Serve the chilli over rice and enjoy.

Notes

To add extra vegetables you can add red capsicum peppers, carrots, celery and aubergine and courgettes. This will increase the vitamins, minerals and fibre content.
You can also serve this with flatbreads (check out the recipe here on my blog).

Nutrition

Calories: 210kcalCarbohydrates: 40gProtein: 13gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 504mgPotassium: 876mgFiber: 12gSugar: 6gVitamin A: 365IUVitamin C: 39mgCalcium: 121mgIron: 5mg
Keyword beans, comfort food, spicy
Tried this recipe?Let us know how it was!