By HighSatiety diet: Meals that keep you fuller for longer.

Spicy Three Bean Chilli (Vegan)

Name: Spicy Three Bean Chilli (Vegan)
Prep time: 5 min
Cook time: 50 min
Total time: 55 min
Cuisine: Mexican, Latin American, American
Ingredients: tin tomatoes 400g; red onions 200g; kidney beans 120g tin; butter beans 120g tin; black beans 120g tin; mushrooms 100g; celery 100g; sweet red pepper 75g; olive oil 1 tablespoon; tomato puree 1 tablespoon; garlic cloves 3; chilli powder 1 teaspoon; paprika 1 teaspoon; pinch salt

1 step

Prep:5minCook:50min

This flavoursome spicy three bean vegan chilli is not only very low in energy density it is also high in fibre. Furthermore, as 20% of its energy is derived from protein, this dish is geared to keep hunger at bay. The chilli can be eaten on its own or served with a portion of rice or steamed vegetables. Meat eaters may wish to add 200 g of beef or chicken which will then also make this HighSatiety meal high in protein.

Updated at: Thu, 17 Aug 2023 06:32:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories349.9 kcal (17%)

Total Fat9.5 g (14%)

Carbs54.9 g (21%)

Sugars17.1 g (19%)

Protein16.5 g (33%)

Sodium1151.1 mg (58%)

Fiber17.7 g (63%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

200gred onions

120gblack beans

100gMushrooms

100gcelery

75gsweet red pepper

1 tablespoonolive oil

1 tablespoontomato puree

3garlic cloves

1 teaspoonchilli powder

1 teaspoonpaprika

salt

Instructions

Step 1

Pour the oil into a large saucepan over medium heat then add the finely sliced onions, garlic and mushrooms. Fry these ingredients for about 10 minutes until they are soft then add the sliced red pepper and chopped celery. Let these sweat for 5 to 10 minutes before adding the chopped tomatoes, the drained beans, tomato puree, chilli, paprika and a pinch of salt. Also, add half a cup of water and stir well. Place a lid on the saucepan and simmer on low heat for 30 to 40 minutes, stirring occasionally to ensure that the chilli does not stick to the bottom of the pan. Add additional water if necessary as the chilli thickens. Serve.