Three-Bean Chilli With Cashew Cream

This delicious, spicy chilli has everything you need to help you hit your PBs. Beans contain plenty of protein and carbohydrates to boost energy, tomatoes provide lycopene for heart health and the beta-carotene in carrots support healthy immunity and good eye health. Plus, its full of fibre that feeds the beneficial microbes in your gut, lowers cancer risk and supports healthy immunity.

Serves 4

1 tbsp light olive or rapeseed oil

1 small onion, finely chopped

1 -2 garlic cloves, crushed

½ – 1 tsp chilli powder, or to taste

1 tbsp sweet paprika

1 tsp dried oregano

1 tsp ground cumin

2 stalks of celery, finely sliced

2 carrots, diced

100g mushrooms, chopped

2 x 400 g cans chopped tomatoes

2 tbsp tomato purée

300ml vegetable stock

400 g can red kidney beans, drained and rinsed

400 g can black beans, drained and rinsed

400 g can chickpeas, drained and rinsed

A handful of fresh parsley, chopped

Salt and freshly ground pepper

4 tbsp (½ quantity) cashew cream (page xx)

To serve:

Cooked basmati rice

Serves 4

 

Heat the oil in a large non-stick pan over a medium heat. Add the onion and fry for 3–4 minutes until translucent. Add the garlic, chilli powder, paprika, oregano and cumin and cook for a further minute. Add the celery, carrots and mushrooms and continue cooking for 1 – 2 minutes. Tip in the tomatoes, tomato purée, stock and beans, stir well and bring to the boil. Reduce the heat and simmer for around 20 minutes until the vegetables are tender and the flavours have blended together.

Season with salt and freshly ground pepper. Sprinkle with chopped parsley and serve with a spoonful of cashew cream and basmati rice. Leftovers will keep in the fridge for up to 3 days or you can freeze for up to 3 months.