Black bean chilli

Serves: 4

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

More weights & measures

1 tablespoon olive oil

1 red onion, finely diced

1 clove garlic, crushed

2 teaspoons minced red chilli

2 cobs corn, husks removed

2 large coloured capsicums, deseeded, diced

500g tomatoes, core removed, quartered

400g can Mexican-style tomatoes

2 x 400g cans black beans, drained, rinsed

2 cups cooked rice, to serve

reduced-fat sour cream, to serve

chopped fresh coriandercilantroX, to garnish (optional)

Instructions

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1 Preheat oven to 180ºC. Heat a large ovenproof saucepan and add oil. Lightly fry onion for a few minutes then add garlic and chilli. Cook for 2 more minutes. Place corn in a shallow microwave-proof bowl, add a little water and cover with plastic wrap. Cook in microwave on high for 3-4 minutes.

2 Add capsicums and tomatoes to saucepan. Stir and bring to the boil. Rinse corn briefly under cold running water. Slice kernels off cob and add to chilli pot. Stir until evenly mixed then cover with lid or tinfoil and place in oven for 25 minutes.

3 Add drained beans to chilli. Cover and return to oven to cook for 20 more minutes.

4 Serve Black bean chilli hot from pan with rice and a little dollop of sour cream. Scatter over a little chopped coriander to serve (if using).

Variations

Substitute any canned beans for black beans.
Make it gluten free: Check Mexican-style tomatoes are gluten free.

HFG tip

This recipe freezes well
A fresh avocado, red onion and peach salsa goes well with this chilli.

Nutrition Info (per serve)

Calories 476 cal

Kilojoules 1990 kJ

Protein 19 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 85 g

Sugar 19 g

Dietary fibre 14 g

Sodium 350 mg

Calcium 100 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.