High carbVeg-heavyLow fat

Three Bean Chilli

No meat and nobody notices, as long as you season it properly.

35 min Serves 2 Stove, Frying pan, Saucepan

Per serving

520

kcal

23 g

protein

91.8 g

carbs

7.8 g

fat

4.4 g protein per 100 kcal · 19.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Black beans200 g
  • Kidney beans200 g
  • Tinned chopped tomatoes200 g
  • Bell pepper (red)120 g
  • Onion100 g
  • White rice, dry weight75 g
  • Olive oil12 g

Method

  1. 1Soften the onion and pepper, then cook your spices in the oil for a minute.
  2. 2Add the tomatoes and the drained beans and simmer 20 minutes.
  3. 3Crush some of the beans against the pan to thicken it.
  4. 4Rice alongside.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Deseeding and slicing a pepperShow

Getting the seeds and white ribs out is the only fiddly part.

  1. Slice off the top and bottom. Make one cut down the side and open it out flat.
  2. Run the knife along the inside to cut away the white ribs and seeds.
  3. Lay it skin side DOWN (the knife grips the flesh better) and cut into strips, then across for dice.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.