Colourful bean chili
easy
45 mins
45 mins
Ingredients
- 500 g Potatoes
- 1 baby onion
- 500 g Cutting beans
- 2 Garlic cloves
- 1 red chilli pepper or some cayenne pepper
- 2-3 TABLESPOONS Oil
- 1 TABLESPOON Sweet peppers
- 2 TEASPOONS Vegetable broth (instant)
- 500 g chunky tomatoes
- 1 can(s) (425 ml) Corn grains
- 1 can(s) (425 ml) Kidney Beans
- 7-10 Tbsp salt, pepper, 1 pinch of sugar
- 2-3 TABLESPOONS Tomato Ketchup
- 7-10 Tbsp Crème fraîche, grated Gouda and chili
Directions
- 1
Peel, wash and cut the potatoes into pieces. Peel onion and chop coarsely. Clean, wash and cut the beans into diagonal pieces. Peel and chop garlic. Carve, seed, wash and cut the chili into rings
- 2
Heat the oil in a saucepan and fry the potatoes while turning. Fry onion and garlic briefly. Add chilli and dust with paprika. Pour on 1/2 l water. Bring to the boil, add stock and beans and simmer covered for 12-15 minutes. Add tomatoes, simmer for another 10 minutes
- 3
Rinse and drain the corn and kidney beans if necessary. Add both and heat. Season bean chili with salt, pepper, paprika, sugar and ketchup. If necessary, arrange with a dash of crème fraîche, gouda and chilli. Served with: Taco-Chips
- 4
Beans are rich in vitamins (C, B1 and B2) and minerals (potassium, calcium and iron)
- 5
Fibres ensure a regular digestion, saponins
- 6
(bitter substances) strengthen the immune system. The pods fall with
- 7
30 kcal/100 g hardly weighs at all. Important: Never eat beans raw. They contain the protein phasin, which causes gastrointestinal complaints
- 8
However, it is destroyed by cooking for about 10 minutes
Nutrition Facts
340 kcal
53 g
7 g
15 g
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