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Pinto bean chilli

Serves: 4

380 calories per serving

This dish is loaded with fibre to provide you with a sustained release of energy to keep you going between meals. Rich in iron, magnesium and B vitamins, which help to convert the food you eat into energy, a bowl of pinto bean chilli will help you ward of fatigue. Meanwhile, if you’re vegetarian or simply cutting down on meat, beans provide an excellent source of protein which will leave you feeling satisfied all day.

For the chilli

400g pinto beans, drained

200g black beans, drained

200g red kidney beans, drained

1 tbsp extra virgin olive oil

1 large onion, finely chopped

1 carrot, finely chopped 

1 stick celery, finely sliced 

1 red pepper, seeded and finely chopped 

2 garlic cloves, finely chopped 

1 tbsp fresh ginger, grated

½ red chilli, seeded and finely chopped 

400g tinned cherry tomatoes 

1 tsp chilli powder

1 tsp paprika

Chervil, to garnish 

Lime wedges, to serve 

For the guacamole

2 avocados 

½ red onion, finely chopped 

½ fresh green chilli, seeded and roughly chopped 

1 lime, juiced 

Sea salt, to season

Black pepper, to season

Method

1. Put all the beans in a large bowl, cover with plenty of cold water and leave to soak overnight. When ready to use, drain in a colander and rinse. Tip the beans into a saucepan, cover with fresh cold water and bring to the boil. Boil for 10 minutes, drain and set aside.

2.  Heat the oil in a large saucepan and sauté the onion for 10 minutes on a medium heat until lightly browned. Add the carrot, celery and red pepper, and cook for a further 5 minutes. Stir in the garlic, ginger and chilli and cook for another 5 minutes.

3.  Add the beans, tin of tomatoes, chilli powder, paprika and 250ml water. Simmer gently for 2 hours, stirring occasionally.

4. Meanwhile, to make the guacamole, halve the avocados and remove the stones. Scoop the flesh into a bowl and mash roughly with a fork. Mix in the red onion, chilli, lime juice and a pinch of salt. 

5. Season the chilli with salt and pepper and serve in bowls, topped with chervil and a large dollop of guacamole, with lime wedges on the side to squeeze over.

Robert Hobson is a registered nutritionist and qualified trainer for the Royal Society of Public Health. With over 15 years food and nutrition experience he has a BSc in Human Nutrition and an MSc in Public Health Nutrition. He has also worked for the NHS promoting healthy eating and has specialised in helping government organisations meet nutritional standards and legislation.

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