Free Healthy Recipe - Chilli Bean (with Oat Flatcakes)

Dairy free, Low fat, Low GI, Low sugar

Delicious served on flat bread or oatcakes with shredded lettuce, grated carrot with tomato and caper salsa. (see list for recipes)

2 cups adzuki beans
1 medium brown onion, finely chopped
2 cloves garlic
2 tbsp olive oil
5 cups water
1 piece kombu
½ tsp paprika
2 chillies small, deseeded and finely chopped
1 medium carrot, finely chopped
1 celery stick finely chopped
2 400g cans tomatoes

Rinse the beans and soak overnight.

Drain the water from the beans, add 5 cups of fresh water and a piece of kombu and bring to the boil. Remove the kombu and any foam from the water surface, reduce to simmer and cook for 35 - 45 minutes until the beans are tender. Drain and set aside.

Heat the oil in a large pan and add the onions and cook for a further 4 minutes. Add the beans and stir through. Add the tomatoes - breaking them into small pieces with your hands - and the pomegranate juice. Bring the bean mixture to the boil then reduce the heat to simmer. Partially cover the pan and cook for 1 hour or until liquid has virtually absorbed into the bean mix.

Serve on flat bread or oat flatcakes with shredded lettuce, grated carrot with tomato and caper salad.

Makes 4 servings (serve = without flatcakes)

Scale recipe to serves

Prep Time: overnight
Cooking Time: 2h 15 mins
Ready in: 2 hrs 15 mins

Suitable for:
Lunch, Snack
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 2039 kj
Calories 487 kcal
Fat 11.7 g
Saturated Fat 1.3 g
Total Carbohydrate 74.1 g
Total Protein 22.2 g
Fibre 14 g

Facebook Twitter RSS