Beans, beans, they’re good for your heart…
Beans are not only delicious, nourishing and simple to make, they also give you an opportunity to horrify your kids with tunes from your child hood!
Cooking my own beans from scratch is only a recent development in my culinary journey. I have always relied on tins of organic legumes and indeed, I still do in certain circumstances. As my whole food cooking and time management skills slowly improve, I find I actually enjoy preparing certain ingredients in the traditional way. It also saves me lots of money as buying grains and legumes in bulk is so much cheaper.
Soaking rice overnight and cooking larger quantities to be used during the week in stews and salads, letting oats soak overnight before they are made into bircher or porridge and preparing a big pot of beans, some of which I store in the freezer to have on hand for a quick baked (beans) dinner!
This recipe for Zesty Chilli Beans can be made with home cooked or canned beans and makes a delicious vegetarian dinner and several breakfasts and lunches with what’s leftover. Total value if you ask me!
Zesty Chilli Beans
Makes a big pot – dinner for four and leftovers!
Extra virgin olive oil
2 onions, diced
2 carrots, diced
1 red capsicum, diced
2 celery stalks, diced
2 cloves of garlic, chopped
Dried chilli flakes to your liking – or leave them out if you prefer
2 tsp cumin
2 tsp oregano
2 tins (or 4 cups of home cooked) beans of your choice – Navy, Cannellini, Red Kidney or a mixture all work well.
2 tins of chopped tomatoes (or 800g of fresh tomatoes, diced)
1 T tomato paste
2 bay leaves
1 T coconut sugar (if required)
1-2 T tamari sauce
2 T Apple cider vinegar
1 tsp salt
Fresh coriander to serve
Fresh lime to serve
What to do:
Add the oil to a large pot, then tip in the onions, carrot, capsicum, garlic, celery and cook, stirring for around 5 minutes. Add the spices and continue to cook for a further five minutes adding some water if it begins to stick.
Stir in the beans, chopped tomatoes, tomato paste and bay leaves. You might need to add a little water or vegetable stock so the beans are just covered.
Turn heat to low and simmer for around 1 hour.
Taste your beans and if you feel they need a little sweetness, add the coconut sugar or maple syrup. Then add the Tamari and ACV. Stir well. Serve sprinkled with fresh coriander and a squeeze of lime.
How to serve your beans:
- We like ours with tortillas made from Masa Harina (corn) that are simple to make, gluten free and a great excuse to bust out the tortilla press.
- On hot toast spread thick with avocado
- On top good quality corn chips with plenty of guacamole for healthy nachos
- In lettuce cups with some grated tasty cheese
- Placed in a heated ramekin with an egg broken on top and then baked for about ten minutes for a quick baked eggs – this is unbelievably delicious – especially when you have sour dough toast to dip in it!
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