Speedy two-bean chilli

Method
Prep:5min  ›  Cook:25min  ›  Ready in:30min 

1. Heat the oil in a large frying pan. Add the onion and chilli, and fry over a moderate heat for 5 minutes, stirring occasionally, until the onion is lightly browned.
2. Stir in the tomatoes with their juice, the chilli sauce, ketchup, stock, parsley and oregano, with seasoning to taste. Bring to the boil, then reduce the heat and simmer for 10 minutes, stirring occasionally.
3. Add the kidney and cannellini beans and the sweetcorn. Simmer for a further 10 minutes.
4. Meanwhile, mix the fromage frais with the snipped chives. Taste the chilli for seasoning and adjust if necessary. Serve the chilli sprinkled with the oregano leaves and offer the fromage frais mixture separately.

Some more ideas

*Serve the chilli with baked potatoes, with couscous or with warmed flour tortillas. *Turn the bean mixture into vegetarian chilli burgers: cook the onion and chilli as in the main recipe, then place in a food processor. Omit the tomatoes and stock, but add all the remaining ingredients to the processor. Add 1 egg yolk and 200 g (7 oz) fresh breadcrumbs. Process until smooth, then divide into 8 portions. Shape into burgers and chill for at least 1 hour. Coat the burgers with more fresh breadcrumbs, pressing them on neatly – you will need about 75 g (2½ oz). Brush each burger with a little extra virgin olive oil and cook on a griddle or in a non-stick frying pan for 10 minutes on each side. Alternatively, cook under the grill preheated to moderate.

Plus points

Pulses have a lot going for them. They are a cheap source of protein, a good source of B-group vitamins and, when sprouted, are an excellent source of vitamin C. In addition, kidney beans and cannellini beans provide more than 3 times the amount of fibre found in many vegetables.

Each serving provides

B1, B2, B6, B12, C, E, folate, niacin, iron, A, calcium, copper, potassium, selenium, zinc