Courtesy of Amanda Hamilton, Nutritionist, Author and Broadcaster

A vegan twist on a classic dish. The mixed beans in this dish provide a great source of plant proteins and fibre. When using beans from a can be sure to rinse and wash them thoroughly to ensure you remove all the white foam which contains phytates, a protective coating around the beans which can make them hard to digest and prevent you absorbing all their nutritional goodness.

Serves 3

Takes 25-30 Minutes

 

Ingredients

• 1 onion, diced
• 1 red pepper, diced
• 2 cloves of garlic, crushed
• 1/2 tsp mild chilli powder
• 1 tsp paprika
• 1/2 tsp cumin
• 1 tsp ground cinnamon
• 1 tbsp water
• 100g kidney beans

 

Method

Add a tbsp of water to a pan and lightly saute the onions and garlic until starting to soften.

Add chilli powder, paprika and cumin and fry gently for a minute or so to release the flavour and oils from the spices.

Add the pepper for a further 2-minutes.

Add veg stock, tomatoes, tomato puree, and washed beans, stir and allow to simmer 10 to 15 minutes or until the sauce is thick. Then stir in the fresh coriander. Serve with your favourite cooked rice and some guacamole (ingredients below).

 

Ingredients for guacamole

• 2 avocados, ripe
• 1 large ripe tomato
• Juice of 1 large lime
• Handful of coriander, chopped
• 1 small red onion, finely chopped
• 1 chilli, red or green, deseeded and finely chopped
• 2 tablespoons of Udo’s Choice Ultimate Oil Blend (plant-based)

 

Method for guacamole

Pulverise tomato into a bowl. Halve and scoop out the flesh of avocado into the same bowl. Add juice of lime, finely chopped red onion and finely chopped chilli into the bowl. Season with some salt and pepper. Add Ultimate Oil Blend. Use a whisk to roughly mash all ingredients together. Add a dollop to your dish and enjoy!