By Lizzie King.
This is an old family favourite, a tweak on what I used to make for myself, that I quickly realized my son could enjoy too at a young age. The perfect warming supper bowl when vitamins and minerals may have been lacking after a weekend or holiday.
Three beans for a dual protein and fibre addition, in a velvety bed of slow roasted red peppers, carrots and onions with some warmth but not too much heat from the cumin and chipotle.
Serve it with some fluffy brown basmati rice, or as my husband does with lots of mashed potato.
This keeps in the fridge for up to a week and freezes really well too. And can be reimagined loaded with cheese as a filling for tortillas and wraps later in the week.
Ingredients:
2 tbsp olive oil
1 large red onion
3 cloves garlic finely chopped
2 carrots
1 celery stick
1 red pepper, de-seeded and diced into ½” pieces
1 tsp sweet smoked paprika
½ tsp chipotle paste
3 tins plum tomatoes
200ml chicken or vegetable stock
1 tin red kidney beans (or 1 Cup dried, soaked for all the beans)
1 tin black beans
1 tin pinto beans
Few sprigs fresh coriander
1 tsp tomato puree
Dollop of Coconut Yoghurt to garnish
Fresh red chilli for those in need
Method:
In a large cast-iron pan, heat the oil on a medium heat and sauté the onion and garlic for a couple of minutes before adding the rest of the chopped vegetables. Carrots, celery and pepper should be stirred in, and the paprika and chipotle paste added as well, stirring now and again. Let them soften for 10 minutes.
Tip in the tomatoes and break them up a bit with the back of your wooden spoon, adding in the stock once you’ve swirled it round the tins to get the last of the juices out. Turn the heat up to high and bring to the boil. Once it is all bubbling, turn the heat back down to low and let it simmer gently for 45 minutes.
Add in all the rinsed beans, with the coriander stalks, and bring to the boil. Season with some sea salt and black pepper to taste and let it simmer gently for 30 minutes.
Add the tomato puree and another dash of stock if it is looking dry and continue bubbling for another 30 minutes, or until beans are soft.
Spoon into bowls either as is, or on rice, with a blob of yoghurt and a scattering of torn coriander.
