I love a spicy chilli con carne but can live without the meat from time to time, so here is a quick, easy and cheap vegetarian supper dish which is high in protein and iron from the black beans. If you are making it for the kids, just leave out the chilli and cayenne although I leave a little in as I can't wait for them to appreciate spices like I do!
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What you need:
1 medium sized brown onion
2 cloves of garlic
1 knob of butter or 25ml olive oil
1 450g can of black beans
1 450g can of chopped tomatoes
1 tablespoon of tomato puree
1 dash of Worcestershire sauce
1 red pepper
1 red chilli, deseeded and finely chopped
Pinch of cayenne
Pinch of onion powder
Pinch of salt
1/2 glass of red wine or vegetable stock
Teaspoon of sugar
4 tablespoons of chopped coriander to scatter on top
100g grated Cheddar or Red Leicester cheese to sprinkle on top Brown rice to serve or flour tortillas to wrap it all up
2 tablespoons of sour cream
Method:
Finely chop your onion and mince your garlic.
Melt the butter or oil then add the onion and garlic and soften gently over a medium heat for 5-10 minutes, putting the lid on every now and then to really sweat them.
Add your tin of black beans, tomatoes, chilli, salt, sugar, cayenne, onion powder, chopped red pepper, Worcestershire sauce, wine/stock, tomato puree then simmer gently for 15-20 minutes.
Keep the lid on but if it does dry out at all, add a splash more water, wine or vegetable stock.
Serve with brown rice or wrap it up in a flour tortilla with plenty of grated cheese, freshly chopped coriander and a dollop of sour cream.
Serves 2 adults