Cooking is more often than not a pleasure for me however, there are certain days of the week when I am too busy or too tired to spend hours in the kitchen experimenting. As exhausted as I might be, I don’t like to order take away food as I know I can whip up something nutritious in less time it takes for me to decide on what to order. This recipe is a no-fail, no-brainer, 10-minute-meal-solution. It’s so simple and really you are only limited to your imagination when it comes to toppings.
Much cheaper than a greasy take away pizza, you will have most of the base ingredients, like tinned beans, in your pantry. This dish is also a fantastic way to clean out your vegetable crisper with whatever bits and bobs you have lying around. The best bit is that my partner thinks he’s having ‘junk food’ for dinner because he gets to top his chilli bowl with lots of cheese, sour cream and fresh avocado while I personally go for the beetroot, corn and humus topping. We both win and lets just say we are very competitive in the kitchen…at the gym…at work…you get my point!
- 1 tin of red kidney beans (chickpeas or cannellini beans are good too)
- 1 tin crushed tomatoes
- ½ teaspoon sweet paprika
- ½ teaspoon cumin powder
- ½ teaspoon curry powder
- 1 glove garlic crushed
- Chopped fresh chilli or dry chilli flakes to taste
- Salt and pepper to taste
- Shredded lettuce
- Chopped tomato
- Rocket or mixed salad leaves
- Diced red onion
- Fresh parsley, coriander or basil leaves
- Grated cheese or feta
- Chopped cucumber
- Grilled or tinned sweet corn
- Cubes of beetroot
- Natural yoghurt
- Sour cream
- Chopped jalapeños
- In a non-stick pot add the tinned beans, crushed tomatoes, garlic, spices and salt and pepper to taste.
- Bring to a simmer on a low-heat, this should take about 10 minutes.
- While the beans are simmering prepare your toppings.
- Place the bean mix into a large bowl and top with your toppings of choice.
* You could use this same recipe to make healthy nachos with homemade pita bread chips. Yum
More often than not I prefer to eat vegetarian meals because I find them easier to digest. Nevertheless in doing so I still try to pack my meals with some sort of protein, and that is where beans come in. They are low in saturated fat and full of fibre that also helps keep your cholesterol levels down. Worth noting however, is if you increase your fibre intake make sure you increase the amount of water you’re drinking as fibre absorbs water. I think this is a blessing in disguise as the more water you drink the better you feel especially if you want to avoid unnecessary bloating.
I adore beans as they are a great pantry staple but just make sure that if you use tinned beans you wash off their brine and go for low-sodium varieties. These protein-packed gems will leave you feeling full, keep your weight down and keep your heart healthy.
Enjoy the Chilli bowl 10-minute meal. For serving suggestions and more tips, view recipe at The Loving Cook.com.au.
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