Red Bean Chilli
Fiery chillies can irritate the skin, so always wash your hands well after handling them and take care not to touch your eyes. If you like really hot, spicy food, then add the seeds from the chilli, too.
Ingredients
- 2 tbsp vegetable oil
- 1 onion chopped
- 14 oz can chopped tomatoes
- 2 garlic cloves crushed
- 1/2 pint white wine
- 1/2 pint vegetable stock
- 4 oz red lentils
- 2 thyme sprigs or 1 tsp dried thyme
- 2 tsp ground cumin
- 3 tbsp dark soy sauce
- 1/2 hot chilli pepper finely chopped
- 1 tsp mixed spice
- 1 tbsp oyster sauce optional
- 8 oz can red kidney beans drained
- 2 tsp sugar
- salt
Instructions
- Heat the oil in a large saucepan and fry the onion over a moderate heat for a few minutes until slightly
- softened.
- Add the tomatoes and garlic, cook for 10 minutes, then stir in the wine and stock.
- Add the lentils, thyme, cumin, soy sauce, hot pepper, mixed spice and oyster sauce, if using.
- Cover and simmer for 40 minutes or until the lentils are cooked, stirring occasionally and adding more water if the lentils begin to dry out.
- Stir in the kidney beans and sugar and continue cooking for 10 minutes, adding a little extra stock or water if necessary. Season to taste with salt and serve hot with boiled rice and sweetcorn.
Calories: 314 kcal
Carbohydrates: 39 g
Protein: 13 g
Fat: 8g
Saturated Fat: 1 g
Trans Fat: 1 g
Sodium: 1409 mg
Potassium: 766 mg
Fiber: 14 g
Sugar: 9 g
Vitamin A: 345 IU
Vitamin C: 23 mg
Calcium: 97 mg
Iron: 5 mg