Beans, beans are good for your heart, the more you eat the more you... benefit from the protein, vitamins and fibre! Nutritionist Kathy Findlay serves up a mixed bean feast.
1 red onion, diced
1 pepper, diced
3 garlic cloves, finely sliced
1 tbsp cumin
1 ½ tbsp paprika
2 tbsp chipotle paste
1 tin (400g) diced tomatoes 500ml veg stock
1 tbsp brown sugar
1 tbsp dried oregano
3 (400g) tins mixed beans, drained
1 lime cut into 8 wedges to serve
1) Sauté the onion and pepper for 5 minutes, until soft. Add the garlic and sauté for a further 2 minutes. Add cumin and paprika and once you start to smell the spices stir though your chipotle paste then add your tomatoes, stock, oregano, sugar, salt and pepper.
2) Bring to the boil, add the beans then turn down the heat and simmer for 45 minutes. You may need to add a little water as you go if the chilli becomes too thick.
3) Season to taste and serve fresh from the pan with 2 lime wedges per person with a grain of your choice. It goes very well with minted pea bulgar.
Kathy Findlay is an open water swimmer, nutritional therapist and advanced sports and exercise nutritional advisor providing personalised nutritional advice and plans to athletes. foodforsport.wix.com/nutrition
See Kathy’s Instagram account for more recipe ideas: food4sport_