3 Bean & Pumpkin Chilli

Name: 3 Bean & Pumpkin Chilli
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Cuisine: Asian, Latin American, American
Ingredients: 1 tbsp sunflower oil; 400g pumpkin, chopped into small dice; 1 large celery stick, chopped; 1 onion, finely chopped; 4 garlic, minced; 1 red chilli, or chilli flakes; 1 tbsp tomato puree; 1 tsp ground cumin; 1 tsp ground coriander; 1 Bay leaf; 1 cinnamon stick; 1 tsp smoked paprika; 400g chopped tomatoes; 400g tin kidney beans; 400g tin black eye beans; 400g tin aduki beans; Coriander, chopped

5 steps

Prep:30minCook:1h

Updated at: Thu, 17 Aug 2023 02:53:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories380.4 kcal (19%)

Total Fat6 g (9%)

Carbs65.7 g (25%)

Sugars9.1 g (10%)

Protein19.8 g (40%)

Sodium474.7 mg (24%)

Fiber14.3 g (51%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspsunflower oil

400gpumpkin

chopped into small dice

1 Tbsptomato puree

1 tspground cumin

1 tspground coriander

1bay leaf

1cinnamon stick

1 tspsmoked paprika

400gchopped tomatoes

400gtin kidney beans

400gtin black eyed beans

400gtin aduki beans

1 bunchcoriander

chopped

Instructions

Step 1

1. Add the pumpkin, celery, onion, garlic and chilli to the oil in a large wide pan on a medium hot heat. Sweat until onions are translucent, about 10 minutes.

Step 2

2. Add tomato puree and stir for 30 seconds, then add the cumin, coriander, bay and cinnamon, smoked paprika and chilli. Stir-fry for a minute.

Step 3

3. Add chopped tomatoes, bring to a simmer, cover and leave on low heat for 10-20 minutes, stirring occasionally until veg is cooked through.

Step 4

4. Add all the cooked beans, stir, bring to simmer, cover and cook on low heat for 10-15 minutes until the beans are heated through. Keep an eye on it, add a couple of tbsp of water if it is a bit dry.

Step 5

5. Add chopped coriander leaves and serve with plain rice.