Last week my little sister needed to plan a recipe for her Food Technology GCSE (that’s Home-Ec to you & I!) practical - and this needed to be a high-fibre main course. I could think of plenty of fibre-filled puddings but was a bit stuck for a main course other than something pasta-y. Then I remembered a recipe for 5 bean chilli that I’d eaten before and we set about recreating the dish.
Ingredients (serves 4):
- 175g Quorn Mince (or you can use 200g real mince if you prefer)
- 400g Tin of mixed beans
- 400g Tin of kidney beans
- 400g Tin of chopped tomatoes
- 200g Tomato juice or passata
- 2 red onions
- 2 tsp red chilli paste
- 1 tsp garlic paste
- 1 tsp cumin
- 2 bay leaves
- 1 tbsp tomato puree
- 1 beef oxo cube
Dice the red onions and gently sweat them off in a little olive oil before adding the garlic paste, tomato puree, chilli paste and cumin. Fry this off for a minute then add the quorn mince, cook this another minute or two and add the tin of chopped tomatoes if it starts to stick on the base of the pan. Drain and rinse the tinned mixed beans and kidney beans then add them to the pan. Add the tomato juice/passatta, a couple of bay leaves and crumble in the oxo cube. Allow to simmer whilst you prepare the rice and stir a few chopped chives into some sour cream or creme fraiche to serve.
This is the result of the practice run we had done the night before her practical lesson at school – which means 5 bean chilli for two nights on the trot; good thing it’s so yummy! We served it with brown rice for the higher-fibre option, but on the second day we had it with white rice and it was just as good!
- I made this all by myself – Lasagne for the family (cassiefairy.wordpress.com)
- A tasty pasta recipe for you to try… (cassiefairy.wordpress.com)