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Pinto bean chilli
100%
1
Marc
By Marc

Pinto bean chilli

Updated at: Thu, 17 Aug 2023 12:29:56 GMT

Nutrition balance score

Great
Glycemic Index
32
Low
Glycemic Load
8
Low

Nutrition per serving

Calories193.5 kcal (10%)
Total Fat7.1 g (10%)
Carbs25.6 g (10%)
Sugars7.8 g (9%)
Protein6.8 g (14%)
Sodium281.7 mg (14%)
Fiber7.7 g (28%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Heat the oil in a saucepan over a medium-low heat, add the onions and sweat, stirring from time to time, until very soft and just starting to take on some colour.
Step 2
Add the chillies, garlic, cumin, cayenne and allspice and stir for a minute.
Step 3
Add the courgettes and red pepper and stir to coat in the spices.
Step 4
Add the tomato purée, tinned tomatoes with their juice, pinto beans, red wine, parsley, coriander and oregano.
Step 5
Pour over 200ml water and add some salt and pepper. Simmer gently for 25-30 minutes, stirring from time to time, until the veg are all tender and everything is thick and saucy.
Step 6
Taste and adjust the seasoning, adding a little more salt and/or pepper if you think it needs it.
Step 7
To serve, put the guacamole, shredded lettuce, soured cream and cheese, if using, into small serving bowls.
Step 8
Scatter more chopped coriander over the chilli and accompany with rice and/or flatbreads (see page 176) or tortillas and the various toppings, for everyone to help themselves.