About this recipe: Here's a hearty and satisfying chilli – without the carne (meat) – that can be made in minutes. This version combines two varieties of beans with sweetcorn in a rich tomato sauce flavoured with herbs, fresh chilli and chilli sauce. Serve with boiled rice or plenty of warm crusty bread.
*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.
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.
B1, B2, B6, B12, C, E, folate, niacin, iron, A, calcium, copper, potassium, selenium, zinc