Spicy Chili Beans

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Kidney beans are the main feature in this recipe and have many health benefits, what we love about them the most is how filling they are.  They really absorb the flavors of seasonings and the other foods with which they are cooked.

1 cup of cooked kidney beans provide 177% of your RDI of Molybdenum.  Molybdenum is an antioxidant that is claimed to prevent cancer by protecting cells from free radicals, destructive molecules that may damage cells.  Others say that molybdenum prevents anemia, gout, dental cavities, and sexual impotence.  Kidney beans are also a fantastic source of folate, fibre, magnese, protein and tryptophan (an amino acid).  So all round these magical little beans are a great food to introduce into your diet if you aren't already doing so.

This dish can be served with rice, corn bread or tortillas but we like to serve ours the healthy/lighter way and eat in lettuce cups.  The lettuce also helps to cool your mouth down if the chili is too hot.  I also made a guacamole to eat along side this dish.

Serves 3 - 4 people 

Ingredients:

2x 400g tins of Red Kidney Beans 2x 400g tins of chopped tomatoes 1x cos lettuce (make into cups depending on how many people you are serving this to) 2x medium brown onions 3x cloves of garlic, crushed 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp chili powder 2 tbsp balsamic vinegar 1 small bunch of fresh coriander Juice of 1 lime Olive oil to cook Salt and pepper to season

Method:

  1. Heat a wok to medium high heat.  Add olive oil to the wok and add the chilli powder, cumin and cinnamon, garlic, onion with a little salt and pepper. Stir every 30 seconds for around 7 minutes until softened and lightly coloured.
  2. Drain the kidney beans and add to the wok along with the tinned tomatoes.  Fill one of the empty tomato tins with water and add in with the rest of the ingredients.  Chop the coriander stalks off and place them in, stir.  Put the coriander leaves aside as you will need these later.
  3. Add balsamic vinegar, bring to the boil whilst stirring.  Turn the heat down to a simmer with a lid slightly askew for about an hour, stirring every now and again to stop the ingredients at the bottom burning.  Cooking for this long will leave you with an extremely flavorsome dish so it is worth the wait!
  4. Wash the lettuce and place in a separate bowl.
  5. After 1 hour when the beans are ready serve into dishes, sprinkle with coriander leaves and lime juice.

J&L